General Warm Up: (5-12)
Bike 2:00 (:20 easy, :10 hard)
then..
2 rounds:
10 Alternating Step Up
5 Inchworm
10 Alternating Single Leg V up
Specific Warm Up: (12-22)
T2b:
5 Scap Pullups + :10 Active Hang + 5 Scap Pullups
5 Kips, stop, 5 Kips (show body control)
5 Big Kips (2″ hitch, become weightless)
5 Knees above hips
5 Toes to Bar
BBJ:
5 Box Jump (low height)
4 Box Jump Over (low height)
2 Burpee Box Jump Over (low height)
4 Box Jump Over (workout height)
2 Burpee Box Jump Over (workout height)
RXConditioning: (25-52)
3:00 AMRAP/ 3:00 Rest x 5 rounds
20/15 Cal Bike
_________
10 Toes to bar
10 Burpee Box jump over (30/24’)
Intermediate: Hanging leg raises, BBJO 24/20’
Baseline: 10/6 Cal Bike, Burpee plate jump over
Goal is 2+ rounds of the toes to bar and BBJO each working interval.
Cool Down: (55-60)
2 sets:
15-20 Toe Lifts/Tib Raise
15-20 Calve Raises (leaning against wall)
(0-5):
No barbell in sight today. The goal is to build and refine the engine and our cyclical gymnastics. Expect a bit of movement interference with the toes to bar and burpee box jump overs, since the midline contributes strongly to both. The bike is only a buy-in to each 3:00 AMRAP, once you finish it you continue to get as many reps as possible moving back and forth between the burpee box jump overs and toes to bar. The score for the day is the sum of your total calories biked + reps completed.