STRENGHT & CONDITIONING
WARM-UP
EMOM x 9 MINUTES (:40 WORK // :20
REST)
MIN 1 – Bike (Arms Only)
MIN 2 – Push-Up to PIke
MIN 3 – Plate Hops
MIN 4 – Bike (Legs Only)
MIN 5 – Empty BB Strict Press
MIN 6 – Single Unders
MIN 7 – Bike (Arms and Legs)
MIN 8 – Empty BB Push Press
MIN 9 – Tall Jump Single Unders or
Double Under Attempts
STRENGTH
5×4 @ 80-85%
Push Press*
WORKOUT
AMRAP x 3 MINUTES
Max Cal Bike
-Rest 1:00-
AMRAP x 3 MINUTES
10/8 Cal Bike
12 Push Press
-Rest 1:00-
AMRAP x 3 MINUTES
10/8 Cal Bike
12 Push Press
36 Double Unders
-Rest 1:00-
AMRAP x 3 MINUTES
Max Cal Bike