WARM-UP
Bike Warmup
1 Minute Easy
40 Seconds Moderate
20 Seconds Faster
30 Seconds Each
Single Unders
Inchworm to Push-ups
Double Taps
Shoulder Taps
High Single Unders
Frog Hops
Double Under Practice
Slow Burpees
STRENGTH
Weighted Strict Pull-up
On the 2:00 x 6 Sets:
5 Weighted Strict Pull-ups
WORKOUT OF THE DAY
“Don’t Stop Me Now”
AMRAP 18:
Max Calorie Bike
Every 3 Minutes [Starting at 0:00]:
30 Double Unders
12 Burpees
AFTER PARTY
Body Armor
3×8 Dumbbell Bulgarian Split Squats (Each Leg)
3×10 Strict Toes to Bar
3×100′ Single Kettlebell Farmers Carry (Each Side)
Rest as Needed Between Sets
HOME GYM
On the 3:00 x 8 Sets:
50 Double Unders
12 Burpees
Max Shuttle Runs [10 Meters]
BEEF’D UP
AMRAP 18:
60 Double Unders
30/21 Calorie Bike
15 Burpee Strict Pull-ups
