Warm-up (No Measure)
AMRAP x 10 MINUTES
1:00 Bike (Easy)
5 Inch Worms w/ Push-Up
:30 Plank
5 Up-Down Broad Jumps
20 Banded Face Pulls
5 Tempo Ring Rows (30X1)
Extended Warm-up – Metcon (No Measure)
EMOM x 6 MINUTES
MIN 1 – :45 Max Hollow Body Hang
MIN 2 – :45 Bike*
*Increasing pace every round from EZ to Moderate. Note your cals in each effort.
(No Measure)
Workout – Metcon (No Measure)
EMOM x 20 MINUTES
MIN 1 – 8-12 Up-Down Box Jumps (30/24)
MIN 2 – 8-12 Strict Pull-Ups
MIN 3 – 12/10 Cal Bike*
MIN 4 – Max Plank Rotations
*Increase by 3 Cals Every Round Until Failure. Then back to 12/10.
(No Measure)