2 ROUNDS

10 Calf + Tib Raises

30 Single Unders

10 BW Lunges

10 Sit-Ups

Into…

2 ROUNDS

10/8 Cal Bike

10 BB Alt. Lunges

20 Double Unders or 40 Single Unders

8 Kip Swings

ON A 30:00 RUNNING CLOCK…*

100-80-60-40-20

Double Unders

50-40-30-20-10

Synchro Sit-Ups

AMRAP w/ Time Remaining…

50/40 Cal Assault Bike*

50 Back Rack Lunges (115/75)

50 Toes to Bar

*P1 works while P2 rests. Split work as needed.

(Score is Rounds + Reps)

*C2 Bike: 65/50

Echo Bike: 40/30

KG BB: (52.5/35)

50-40-30-20-10

Double Unders

50-40-30-20-10

Sit-Ups

AMRAP w/ Time Remaining…

25/20 Cal Assault Bike*

30 Back Rack Lunges (115/75)

25 Toes to Bar

(Score is Rounds + Reps)

*C2 Bike: 30/25

Echo Bike: 20/15

KG BB: (52.5/35)

ON A 30:00 RUNNING CLOCK…*

200-160-120-80-40

Single Unders

50-40-30-20-10

Synchro Sit-Ups

AMRAP w/ Time Remaining…

40/35 Cal Assault Bike*

40 Back Rack Lunges (75/55)

40 Toes to Something

*P1 works while P2 rests. Split work as needed.

(Score is Rounds + Reps)

*C2 Bike: 50/40

Echo Bike: 30/25

KG BB: (35/25)

100-80-60-40-20

Single Unders

50-40-30-20-10

Sit-Ups

AMRAP w/ Time Remaining…

20/15 Cal Assault Bike*

20 Back Rack Lunges (75/55)

20 Toes to Something

(Score is Rounds + Reps)

*Cal C2: 25/20

Cal Echo: 15/12

KG BB: (35/25)

MIN 1 – :45 Lat Stretch*

MIN 2 – 10-12 Alt. DB Around the Worlds

MIN 3 – :45 EZ Bike

*Options include…

Foam Roll or Lacrosse Ball Smash

Box Prayer Stretch

Childs Pose Single Arm Lifts

(No Measure)