WARM-UP
FOR QUALITY
1:00 BIKE(EZ)
1:00 HOLLOW HOLD
1:00 BIKE (EZ)
1:00 SUPERMANS
1:00 BIKE (EZ)
1:00 TUCK-UPS
SKILL
3 SETS
:30 HOLLOW HANG FROM PULL-UP BAR
INTO..
1:00 CAL BIKE*
*INCREASING EFFORT EACH SERIES
-REST 1:30 B/T SETS
WORKOUT
1. ON A 5:00 RUNNING CLOCK
50/40 CAL BIKE/ROW
REST REMAINING TIME
(SCORE IS TIME)
2. AMRAP X 8 MINUTES
5 HANG POWER CLEANS (135/95)(95/65)
10 BURPEE BOX JUMP OVERS (24/20)
20 DOUBLE UNDERS
(SCORE IS ROUNDS + REPS)
IMMEDIATELY INTO…
3. ON A 5:00 RUNNING CLOCK…
50/40 CAL BIKE/ROW
(SCORE IS TIME)