Warm-up
2 sets
10 Weighted Pass Throughs
5 OH PVC Lunges Each Leg
10 Banded Good Mornings
then…
Tabata Bike for 4 sets
*Increase pace each set
Metcon
Metcon
For total time:
3 Rounds
15/10 Cal Bike or 18/12 Cal Row
10 DB Hang C&J (50/35)(Rx+ 70/50)
Rest 2:00
2 Rounds
15/10 Cal Bike or 18/12 Cal Row
10 DB Push Press
Rest 2:00
1 Round
15/10 Cal Bike or 18/12 Cal Row
20 SA OH Lunge (Right Arm)
20 SA OH Lunge (Left Arm)
*18 min cap
more
Accessories
3 sets
10 Strict T2B or Straight Leg Raises
right into…
1:00 Push-up Plank
Rest as needed b/t sets
