2:00 Bike (Increase pace every :30 starting at 50% effort)

Into…

AMRAP x 6 MINUTES
10/10 Split Squat
8/8 Arnold Press
6 Slow Sit-Thrus

Into…

2:00 Bike (Increase pace every :30 starting at 75% effort)

AMRAP x 20 MINUTES
40/30 Cal Bike
30 Sit-Ups
20 Walking Lunges
3/3 Turkish Get-Ups (Athlete Choice)*

*DB or KB option. 1 Rep = ground to standing position only.

(Score is Rounds + Reps)

3 SETS FOR QUALITY
10 Slow Barbell Curls
10 Slow Bent Over Rows
10 Slow Reverse Curls

(No Measure)