Air Dyne

WARM UP
AMRAP 8′:
250 mt Row/200 mt Run
30 Alternate Single Arm Kb/Db Swing ( Light Weight )
20 Floor Press ( 10 each arm )
10 Hanging Leg Raises

MOBILITY & SKILLS
Hips – Shoulders – Clean Warm Up

CONDITIONING

AMRAP 20:
60 Double Unders
15 Push Ups Hand Release
15 Hang Power Cleans #61/43
30/21 Calorie Schwinn Bike

If unable to Schwinn Bike, complete a 21/15 Row.

WARM UP
2 Rounds Not For Time
Run 200m or row 250m
10x Inch worms
20x Squats
30x Jumping jacks
10x Superman hold

MOBILITY & SKILLS
Shoulders – Double Unders – Rope Climb

CONDITIONING
“Johnny”
Buy-In: 1,200 Meter Row
2 Rounds:
19 Calorie Air Dyne
87 Double Unders
7 Rope Climbs
Cash out: 1,200 Meter Row