WARM-UP
2 ROUNDS
:30
:30 BIKE
:20 TOP OF RING ROW HOLD
INTO…
2 ROUNDS
:20 ROW
:20 BIKE
10 SCAP PUSH-UPS
2 ROUNDS
:10 ROW
:10 BIKE
10 SCAP PULL-UPS
WORKOUT
EMOM X 20 MINUTES
MIN 1&2 - MAX CAL ROW
MIN 3&4 - MAX CAL BIKE
MIN 5 - MAX RING ROWS
(SCORE IS TOTAL REPS)
POST WORKOUT STRENGTH
EMOM X 12 MINUTES*
MIN 1 - :45 DB SKULL CRUSHERS
MIN 2 - :45 DB FLOOR PRESS
MIN 3 - :45 DB OR KB SHRUGS
*YOU CAN USE MULTIPLE WEIGHTS. KEEPS WEIGHTS MODERATE.
(SCORE IS WEIGHT)