2 ROUNDS
1:00 Cal Bike (EZ-MOD PACE)
10 Lunges
6/6 Single Arm Ring Rows*
10 Good Mornings

Into…

1 ROUND
:40 Cal Bike (FAST PACE)
12 Alt. Box Step-Ups
10 Ring Rows
:40 Plank Hold

*Round 2 complete Single Ring Ring Rows. Both hands will be placed, facing down, on a single ring and the athlete will complete a Ring Row.

3 SETS
12 DB Supinated Bent Over Rows
15-20 Banded Chest Flyes
1:00 Plank Hold

-Rest the As Needed b/t Sets-

(Score is Weight)

AMRAP x 16 MINUTES
20 Lateral Box Step-Overs (24/20)
20 Ring Rows
20/15 Cal Bike

(Score is Rounds + Reps)