WARM-UP
FOR QUALITY (10:00 Cap)
2:00 Bike
Immediately into…
3 SETS
5 Inch Worms
10 Alt. Single Arm Elevated Tempo Push-Ups (21X1)*
10 Tempo Ring Rows (21X1)
* One arm elevated by placing hand on a DB or 2”+ elevated surface and alternating each rep.
WORKOUT
EMOM x 20 MINUTES
MIN 1 – :45 Max Cal Bike
MIN 2 – :45 Max Strict Pull-Ups, Strict TTB, or Rope Climb
MIN 3 – :45 Max DB Floor Press (Athlete Choice)
MIN 4 – Rest
(Score is Reps)
FINISHER
“TABATA”
8 SETS (:20 on/:10 off)
Russian Twists (Weight Optional)
(No Measure)
Goal – Set repeatable goals that you can maintain for every set. This will accumulate more volume over the workout than going hard in the first set and burning out.