EVERY 3:00 x 3 SETS

:30 Bike (Increasing Pace each round)

12 Alt. KB Around the Worlds

12 Glute Bridge-Ups

12 Deadbugs

Mobility options in the remainder of the 3:00 window…

(Weighted) Good Mornings

Alt. Cossack Squats

Arm Haulers

Bird Dogs

FOR TIME

120 KB Sumo Deadlift High Pulls (Athlete Choice, Heavy)

100 Sit-Ups

80/60 Cal Bike

100 KB Sumo Deadlift High Pulls

80 Sit-Ups

60/40 Cal Bike

80 KB Sumo Deadlift High Pulls

60 Sit-Ups

40/30 Cal Bike

*Partner 1 works while P2 rests. Split work as needed.

(Score is Time)

30 KB Sumo Deadlift High Pulls (Athlete Choice, Heavy)

25 Sit-Ups

Max Cal Bike in Time Remaining...

-Rest 1:00 b/t Sets-

(Score is Total Cal Bike)

MIN 1 - :45 EZ Bike

MIN 2- :45 Alt. Bird Dogs

MIN 3 - :45 Childs Pose

(No Measure)