Warm-up (No Measure)
**1. Movement Prep/Activation and Increasing Heart Rate**
10 min AMRAP
1 min easy bike
10-sec bar hang
5 alt v-ups (each side)
5 deadbugs (each side)
5 bird dogs (each side)
Warm-up – Warm-up (No Measure)
**2. Workout Prep**
1 set
20 Second Bike (workout pace)
20ft DB Farmers Carry (moderate/heavyweight)
* For the bike ramp it up for 5-8 secs and settle into mod-fast pace for the remaining seconds *
Workout – Metcon (Time)
5 sets
24/18 Calorie Assault Bike
50m Dumbbell Farmer Carry (80s/60s)
-2 min rest b/t sets-
Scaling Option
5 sets
15/12 Calorie Assault Bike
50m Dumbbell Farmer Carry (weight=athlete choice)
-2 min rest b/t sets-
TARGET SCORE
Target time each set: 2:30-3 minutes
Time cap each set: 4 minutes
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