Warm Up
AMRAP x 3 MINUTES
:30 Easy/Mod Bike
6/6 S.A. KB Deadlift
12 Alt. Dead Bugs
-Rest :30 b/t AMRAPs
AMRAP x 3 MINUTES
:30 Mod/Hard Bike
6/6 S.A. Russian KB Swings
12 Alt. Bird Dogs
Workout
PARTNER WORKOUT OPTION
IN TEAMS OF 2.
AMRAP x 26 MINUTES*
40/30 Cal Bike
60 Russian KB Swings
80 Sit-Ups
*P1 works, while P2 holds KB any way
above the waist. KB is used by P1 during
the swings, P2 will hold a plank. Split
work as needed. If the KB touches the
floor at any time in the workout, both
partners perform 5 synchronized
Burpees.
Post Workout Strength
2-3 SETS
15 Glute Bridge-Ups + :30 Glute Bridge Hold
10/10 Banded RNT Split Squats*
-Rest as Needed b/t Sets-
*No Additional Weight.