Bike Tabata :20 on/ :10 off (4 rounds)

Then…

1 ROUND

10 Banded Pull-aparts

5/5 Sword Pulls

10 OH Banded Pull-aparts

10 Band Pass Throughs

10 Behind-the-Neck Strict Press

Into…

1-2 ROUNDS

:45 Bike

10 Strict Press

10 Alt Arm Lifts in Child’s Pose

5/5 Moose Antlers

2 Push Jerks

+

1 Split Jerk

*Start Moderate and build to Heavy.

(Score is Weight)

15/12 Cal Assault Bike*

Max Shoulder to Overhead (185/135) in Time Remaining

-Rest 1:00 b/t Sets-

*C2: 20/15

Echo: 12/10

(Score is Total Reps)

KG BB: (85/60)

12/10 Cal Assault Bike*

Max Shoulder to Overhead (135/95) in Time Remaining

-Rest 1:00 b/t Sets-

*C2: 15/12

Echo: 10/8

(Score is Total Reps)

KG BB: (60/42.5)

10 Alt. 90-90 Good Morning Hip Rotations

10 Glute Bridge-Ups

1:00 Glute Bridge Hold

-Rest as Needed b/t Sets-

(No Measure)

Box Squat*

*Keep all sets Heavy.

(Score is Weight)

10 Back Rack Lunges (135/95)

-Rest :30-

1:00 Max 1+1/2 Heel Elevated DB Goblet Squats

-Rest 3:00-4:00 b/t Sets-

(Score is Reps)