GENERAL WARM-UP
3 ROUNDS
10 Alt. Step Ups→8 Alt Step Ups→6 Box Jumps*
10 Straight Leg Sit-Ups→8 Bent Leg Sit-Ups→6 Butterfly Sit-Ups
10 Scap Push-Ups→8 Push-Ups to Down Dog→6 Push-Ups

*For your Step-Ups, try increasing the height with each new round.

Quick Rest Then Into…

SPECIFIC WARM-UP
EMOM x 5 MINUTES (:40 ON / :20 OFF)
MIN 1 - Bike EZ Pace 45-55 RPM
MIN 2 - Bike Mod Pace 50-60 RPM
MIN 3 - Bike Hard Pace 65+ RPM
MIN 4 - Bike EZ Pace
MIN 5 - Bike Workout Pace

AMRAP x 26 MINUTES
50/40 Cal Bike
40 Sit-Ups
30 Hand Release Push-Ups
20 Box Jumps (30/24)

(Score is Rounds + Reps)

3 SETS
40 Alt. Bicycle Crunches
40 Alt. Plank Hip Taps
1:00 Plank Hold

-Rest As Needed b/t Sets-

(No Measure)