WARM-UP
2:00 BIKE (EZ-MODERATE PACE)
IMMEDIATELY INTO…
3 SETS FOR QUALITY
10/10 BANDED MONSTER WALK STEPS OR CONTROLLED SIDE STEPS
10/10 CLAM SHELLS
10 TEMPO AIR SQUATS
10 TEMPO DB STRICT PRESS
5 BROAD JUMPS
WORKOUT
2 SETS*
AMRAP X 4 MINUTES
CAL BIKE/ROW/SKI
-REST :30 B/T AMRAPS-
AMRAP X 4 MINUTES
6 DB FRONT SQUATS (50/35)(35/20)
8 SHOULDER TO OH
36 DOUBLE UNDERS
*1 SET = BOTH AMRAPS FOR A TOTAL OF 8:30 INCLUDING THE :30 REST.
FINISHER
3 SETS
1:00 WALL SIT
10 BARBELL ROLLOUTS
