1. Movement Prep/Activation
Tabata Bike (8 sets)
Build in pace (80% of workout pace)
-into-
3 sets:
10 Kip Swings
5 Hanging Knee Raises
2 Sandbag Deadlifts + 5-sec Hold (build-in weight)

2. Workout Prep
3 sets:
5/4 Calorie Assault Bike (3 sets is at workout pace)
3 Toes to Bar
10ft Sandbag Carry
*focus on quick transitions, rest 1:00 after each set*

8 CAP Each Set

RX
3 rounds:
12/10 Calorie Assault Bike
12 toes-to-bars
50Ft Farmers Carry (50/35)

RX+
15/12 Calorie Assault Bike
15 toes-to-bars
75ft Farmers Carry (70/50)

Teams of 2

AMRAP 30

30 Cal Row

40 Snatches (95/65)

50 Sit-Ups

Pistols: Week 2

Advanced:
5 sets
20-30 seconds bottom of the pistol hold (each leg)

Intermediate:
5 sets
10-20 seconds bottom of the pistol hold (each leg)

Beginner:
5 sets
10-second bottom of the pistol hold (each leg) (Use band/box/ rig to assist in any way)

Alternative Option:
3 sets
15 Straight leg Dumbbell Deadlifts
15 Dumbbell Front Squats

• 1 min Seal Pose
• 1 min Tricep Smash (each)
• 1 min Foam roll glutes and IT band (each side)