Tuesday September 15th

General Warm-up:

1 minute Bike, 1 minute Row, 1 minute Jumprope

Mobility:

Calf Stretch – 1 minute each side, Figure 4 on wall – 1 minute each side.

Warm-up 2:

3 Rounds of 5 Scap Pullups, 5 Scap Pushups, 10 Bird Dogs, 30 second Plank.

Part 1:

EMOM 10
Odd: 30 second Bar Hang
Even: 30 second Hand Stand Hold

Part 2:

For Time:
2400m Bike
100 Double-Unders
100m Farmer’s Carry
100 Double-Unders
1,000m Row

RX 62+/53+, L2 53/44, L1 44/35

Scale:

DU => SU x 2

Cooldown:

Roll calves, quads.

Notes:

1/2 class start on bike, other 1/2 start on Rower.