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Equipment needed:
–Bike, Row .
Easy AMRAP 10min:
–:45sec Bike, Row
–5ea Spiderman
–5 Inchworm + Push Up
–10 Scap Pull Up
–10 Alternating Lunges
*Increase speed on the bike, rower, or ski erg with each round.
SPECIFIC WARM UP 15-25minutes
Burpee Pull Up Specific Warm Up 1x:
–3- Burpees
–5 Jumping Pull Ups
–3 Burpee Pull Ups
Air Squat Specific Warm Up 1x:
–10 Air Squat
AMRAP 15 min:
3 Reps of: 3 Burpee Pull Up + 9 Squats
18/15 Cal Bike
Goal: 5+ Rounds
(26/21 Cal Row if no Bikes)
AMRAP 15 min Scaled Version:
2 Reps of: 3 Burpee Jumping Pull Up + 9 Squats
15/13 Cal Bike
Goal: 5+ Rounds
(21/18 Cal Row if no Bike)
AMRAP 15 min Minimal Gear Version:
3 Reps of: 3 Burpee Pull Up + 9 Squats
200 meter Run
Goal: 5+ Rounds
AMRAP 15 min Bodyweight Version:
3 Rounds of: 5 Burpees + 10 Air Squats
200 meter Run
Goal: 5+ Rounds
3 Rounds for Quality:
10 Standing Teapot (right)
15 Hip Extension
10 Teapot (left)
:20 sec Bird Dog/side
