1 ROUND
200m Run
:30 Plank
10 Deadbugs
1:00 Bike
Into…
1 ROUND
200m Run
10 DB Bent Over Row
:30 Hollow Hold
1:00 Bike
Into…
1 ROUND
200m Run
10 See-Saw Rows
10 Tuck-Up
1:00 Bike
MIN 1 – 200m Run
MIN 2 – :45 No Push-Up Renegade Rows (Athlete Choice)
MIN 3 – :45 Max Reps Tuck-Ups + V-Ups*
MIN 4&5 – Max Cal Bike
MIN 6 – Rest
*1 Rep= 1 Tuck-Up + 1 V-Up.
(Score is Total Cals)
:30 Lat/Prayer Stretch on Box
5/5 Staggered Stance Good Mornings
10/10 Ankle Distractions*
*Keeping the whole foot on the ground & facing the box, drive the knee forward towards the box. After each rep, pull the foot slightly away from the box. If you get to the point where the knee can’t touch the box without the heel coming off the ground, you have gone too far.
-Rest as Needed b/t Sets-
(No Measure)