1 set:1:00 bike or row, slow10 alternating Spiderman stretches5 wall-facing squats1 set:1:00 bike or row, moderate10 inchworms5 wall-facing squats1 set:1:00 bike or row, fast10 scap pull-ups5 wall-facing squats
- RX -EMOM 16:Min. 1 | 10 chest-to-bar pull-upsMin. 2 | 5 front squats (165/245 lb)
- INTERMEDIATE -EMOM 16:Min. 1 | 10 pull-ups Min. 2 | 5 front squats (125/185 lb)
- BEGINNER -EMOM 16:Min. 1 | 6 jumping pull-upsMin. 2 | 5 front squats (65/95 lb)
- MASTERS 55+ - EMOM 16:Min. 1 | 10 chest-to-bar pull-ups Min. 2 | 5 front squats (125/185 lb)
Accumulate:1:00 foam rolling quads1:00 banded hamstring stretch/leg30 alternating scorpion stretches
EMOM 16:Min. 1 | :30 DB hang power cleans (35/50 lb)Min. 2 | :30 DB front squats- Use two DBs.
10 sets for time:500/600-meter C2 bike:30 rest
- All sets under 1:30.- Start at a conservative pace and increase your pacing after the first couple of sets.- Find a pace that you can maintain, challenging yourself to not deviate from that pace by more than 5 seconds in either direction.- C2 bike modifications: 700/1,000-m Assault bike, 700/1,000-m Echo Bike, 250/300-m row, 250/300-m ski