Warm-up (No Measure)
3 ROUNDS
10 Alt Groiners
10 Bootstrappers
10 Bird Dogs
10 Deadbugs
Into…
ON A 7:00 CLOCK…
2:00 Bike
30 Alt Reverse Lunges w/ Torso Twist*
20 Banded Monster Walks**
10 Plank Rotations
Bike in the Remaining Time
*Lunge and twist towards front leg
**10 steps to the Right, 10 steps to the Left
Workout – Metcon (No Measure)
3 SETS FOR QUALITY
30/25 Cal Bike
20 Back Rack Lunges (95/65)|(65/45)
1:00 Wall Sit
1:00 Quad Crawl
1:00 Weighted Russian Twists (Athlete Choice)
-Rest as needed b/t Sets-
(No Measure)
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