WARM UP
4 ROUNDS
1:00 Bike
20 Alt Lunges**
10 Plank Rotations
*Athlete choice
**Switch to Box Step Ups after 2 Rounds
1:00 Bike
20 Alt Lunges**
10 Plank Rotations
*Athlete choice
**Switch to Box Step Ups after 2 Rounds
WORKOUT
EMOM x 25 MINUTES*
MIN 1 – :45 Max Single DB Front Rack Step-Ups (35/20)|(20/15)/(24/20)
MIN 2 – :45 Max Strict Box Dips
MIN 3 – :45 Plank Hold (Plate on Back Optional)
MIN 4 & 5 – 1:45 Bike
MIN 1 – :45 Max Single DB Front Rack Step-Ups (35/20)|(20/15)/(24/20)
MIN 2 – :45 Max Strict Box Dips
MIN 3 – :45 Plank Hold (Plate on Back Optional)
MIN 4 & 5 – 1:45 Bike
FINISHER
EMOM x 8 MINUTES
MIN 1 – :45 Max Cal Bike
MIN 2 – :45 Hollow Hold
MIN 1 – :45 Max Cal Bike
MIN 2 – :45 Hollow Hold