WARM-UP
3:00 Bike (Increasing effort each 1:00)
Into…
3 SETS FOR QUALITY (7:00 CAP)
10 Alt. Groiners
10 Bootstrappers
10 Alt. Samson Lunge
10 Push-Up to Pike
10 Elbow Punches
PARTNER WORKOUT
IN TEAMS OF 2…
AMRAP x 21 MINUTES
P1 – 8 Power Clean & Jerks (155/105)|(115/75)
24 Slam Balls (30/20)|(20/10)
P2 – Max Cal Bike
*P1 works on a full round while P2 bikes. Partners switch after 1 complete Round of 8 Power C&J and 24 Slam Balls.
(Score is Rounds + Reps)
Goal – Sprint through the Barbell and Slam Balls to get as much time on the Bike as possible! Smooth Barbell cycling goes a long way, dial this in.