WARM-UP
AMRAP x 4 MINUTES
:30 Cal Bike (EZ PACE)
6 Alt. Samson Lunges
8 Scap Push-ups
10 Shoulder Taps
Into…
AMRAP x 4 MINUTES
:30 Cal Bike (MOD PACE)
5 Scap Pull-Ups or Kip Swings
8 Ring Rows
10 Air Squats
WORKOUT
EMOM x 24 MINUTES
MIN 1&2 – 25/20 Cal Bike
MIN 3 – 5 Pull-Ups + 10 Push-Ups + 15 Air Squats
MIN 4 – Rest
COOL DOWN (ALL)
2-3 ROUNDS
10 Alt. 90-90 Hip Rotations
:30/:30 Banded Overhead Distraction
1:00 EZ Bike*
*Nasal Breathing Only