WARM-UP
2 Minute Sets
1 Minute Easy Bike
30 Seconds Jumping Jacks
30 Seconds Front Plank
1 Minute Moderate Bike
30 Seconds Single Unders
30 Seconds Push-up to Down Dog
1 Minute Faster Bike
30 Seconds Double Taps
30 Seconds Shoulder Taps
MOBILITY
Calf Stretch on Post: 30 Seconds Each Side
Turn Back Stretch on Wall: 45 Seconds Each Side
WORKOUT OF THE DAY
“Snake Eyes”
10 Rounds For Time [30 Minute Cap]:
10 Dumbbell Renegade Rows (50’s/35’s)
30 Double Unders
500 Meter Bike Erg
AFTER PARTY
Cool Down
10-15 Minutes of Stretching & Rolling
Recommended Targets:
Upper Back
Lower Back
Lats
Shoulders
HOME GYM
10 Rounds [30 Minute Cap]:
10 Dumbbell Renegade Rows (1 Push-up + 1 Row Each Side)
200 Meter Run
30 Double Unders (45 Single Unders)
BEEF’D UP
10 Rounds [30 Minute Cap]:
10 Dumbbell Renegade Rows (1 Push-up + 1 Row Each Side)
30 Double Unders (45 Single Unders)
500 Meter Bike Erg
Athlete’s Choice on Dumbbell Weight
