1 SET
:45 Bike (RPE 4/5)
8 BW Jefferson Curls
16 Alt. Scorpions
8 Scap Push-Up
16 Alt. Shoulder Taps
Into…
1 SET
:30 Bike (RPE 6/7)
8/8 BW Staggered Stance Good Morning
8/8 Single Leg Glute Bridge
8 Pike Push-Ups or Push-Ups
Into…
1 SET
:15 Bike (RPE 7/8)
8 Glute Bridges
:20 Handstand Hold or Pike Hold
21-15-9*
Deadlifts (225/155)
Handstand Push-Ups
-Immediately into AMRAP in Time Remaining of-
15-12-9
Cal Bike**
Deadlifts (135/95)
Handstand Push-Ups
*Note time score once Diane has been completed for own records.
**Alt. Cals: 12-10-8.
(Score is Rounds + Reps)
KG BB1: (100/70)
KG BB2: (60/42.5)
21-15-9*
Deadlifts (155/105)
Hand Release Push-Ups
-Immediately into AMRAP in Time Remaining of-
15-12-9
Cal Bike**
Deadlifts (95/65)
Hand Release Push-Ups
*Note time score once Diane has been completed for own records.
**Alt. Cals: 12-10-8.
(Score is Rounds + Reps)
KG BB1: (52.5/35)
KG BB2: (42.5/30)
MIN 1 – :45 Max Alt. V-Ups
MIN 2 – :45 Plank Hold
(No Measure)
*Build up to and slightly past workout weight.
(Score is Weight)