- 2:00 C2/ECHO Bike (1:00 Easy, :40 Moderate, :20 Hard)
Then, perform 2 Rounds of the following:
- 15 Scapular Pull-Ups
- 15 Band Pull Aparts
- 15 Banded Good Morning
- 5E World’s Greatest Stretch
- 5 T-Inchworm w/Push-Up
10 Rounds for Time w/Partner (You GO, I GO)
- 9/7 Calorie ECHO Bike
- 7 Devils Press (50/35)
- 5 Wall Walks
- 3 Rope Climb (15’)
* Level 3: RX
* Level 2: DB (35/25), 3 WW, 2 RC
* Level 1: DB (25/15), 3 Half-ROM WW, 2 Lying Pull to Stand RC Variation
* Athlete Notes: Each round should take approximately 3:00-4:00 so with that in mind, move at a quicker pace knowing that you will have plenty of time to rest while your partner gets to go. The bike should be performed at a quick pace. When performing the devils press, use your hips as much as possible to allow the DBs to float overhead instead of pressing them to save energy for your wall walks. Move your hands quickly on the way up the wall with big reaches on the way down to limit time under tension for each wall walk rep. Aim to complete your Rope Climbs one every :15-:20 to finish your round.
Minute 1: :45 Twisted Lizard (R)
Minute 2: :45 Twisted Lizard (L)
Minute 3: :20E Archer in Saddle (Use Band)