WARM-UP
Bike Warmup
1 Minute Easy
1 Minute Easy-Moderate
1 Minute Moderate
30 Seconds Each
Jumping Jacks
Active Spidermans
Single Unders
Push-up to Down Dog
Double Taps
Slow Air Squats
MOBILITY
Couch Stretch: 1 Minute Each Side
Calf Stretch On Post: 30 Seconds Each Side
WORKOUT OF THE DAY
“Double-Edged”
7 Rounds For Time:
500 Meter Assault Bike
30 Double Unders
10 Burpees
Body Armor Cash-Out
2 Sets:
1 Minute Banded Pull-Aparts
1 Minute Side Plank (Each Side)
1 Minute Banded Front Plank
AFTER PARTY
Gymnastics Conditioning
Not For Time:
25 Strict Handstand Push-ups
50 Kipping Handstand Push-ups
HOME GYM
7 Rounds For Time:
30 Double Unders
20 Shuttle Runs [10 Meters]
10 Burpees
BEEFED UP OPTION
TEAMS OF 2
AMRAP 20:
500 Meter Assault Bike
30 Double Unders
10 Burpees
Switch After Full Rounds
