3:00 Cardio Choice (Bike or Row)
...Increase Pacing Each Minute
-Min 1: Smooth & Easy
-Min 2: Moderate & Breathing Heavier
-Min 3: Tough Pace & Approaching Breathless

into…

AMRAP x 4 MINUTES
25’ Slow & Intentional Crab Walk
10 Slam Ball or Wall Ball Deadlifts
10 Up-Downs
5 Strict Pull-Up or Strict Ring Rows

*From here, go into a movement breakdown for each movement in the workout. Start from the bottom and work your way to the top.

AMRAP x 25 MINUTES
30/25 Cal Bike/Row
15 Ring Rows
30 Med Ball GTOH 20/14
100’ Bear Crawl Moving the Med Ball*

*In the crawl position, push the Med Ball forward by alternating b/t Left and Right arms.
*Every other round is Bike or Row
*25 reps for every 25 FT of crawl
(Score is Rounds + Reps)

FOR RECOVERY
2:00 Pigeon (L/R, 1:00/ea)
2:00 Saddle Stretch
2:00 Non-Active Squat Hold

(No Measure)