Sunday
Warm-up
Warm-up
GENERAL WARM-UP
3 ROUNDS
10 Alt. Step Ups→8 Alt Step Ups→6 Box Jumps*
10 Straight Leg Sit-Ups→8 Bent Leg Sit-Ups→6 Butterfly Sit-Ups
10 Scap Push-Ups→8 Push-Ups to Down Dog→6 Push-Ups
3 ROUNDS
10 Alt. Step Ups→8 Alt Step Ups→6 Box Jumps*
10 Straight Leg Sit-Ups→8 Bent Leg Sit-Ups→6 Butterfly Sit-Ups
10 Scap Push-Ups→8 Push-Ups to Down Dog→6 Push-Ups
*For your Step-Ups, try increasing the height with each new round.
Quick Rest Then Into…
SPECIFIC WARM-UP
EMOM x 5 MINUTES (:40 ON / :20 OFF)
MIN 1 – Bike EZ Pace 45-55 RPM
MIN 2 – Bike Mod Pace 50-60 RPM
MIN 3 – Bike Hard Pace 65+ RPM
MIN 4 – Bike EZ Pace
MIN 5 – Bike Workout Pace
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 26 MINUTES
50/40 Cal Bike
40 Sit-Ups
30 Hand Release Push-Ups
20 Box Jumps (30/24)
50/40 Cal Bike
40 Sit-Ups
30 Hand Release Push-Ups
20 Box Jumps (30/24)
(Score is Rounds + Reps)
Optional Finisher
Metcon
3 SETS
40 Alt. Bicycle Crunches
40 Alt. Plank Hip Taps
1:00 Plank Hold
40 Alt. Bicycle Crunches
40 Alt. Plank Hip Taps
1:00 Plank Hold
-Rest As Needed b/t Sets-
(No Measure)
