MOBILITY & WARM UP

5 Minute Bike/Row/SkyErg

Then 3 rounds of:
10 Spiderman + Reach 
10 Lateral Box Step-ups 
10 Kneeling Push Ups Hand Release 
10 Inchworms 

SKILLS & SPECIFIC WARM UP

500 Meter Bike Erg

Into…

2 Rounds:
3 Burpee Box Jumps
3 Chest to Bar Pull-ups

CONDITIONING

“Push Above Your Limit”

In a 15 Minutes Time cap
Buy-In: 1600 mt Run*

Then 5 Rounds of:
12 Burpee Box Jumps #60/50
8 Chest to Bar Pull-ups

SUB.

• Bike Erg: 4/3.5 k
• Row: 2000 Meter Row
• Assault or Echo Bike: 115/85 Calories
• Schwinn Bike: 160/115 Calories