1. Movement Prep/Activation and Increasing Heart Rate
8:00 AMRAP
30-second Bike
5 Half Kneeling Single Arm Dumbbell Press (each)
10 Sit Ups
5 Up Downs
2. Workout Prep
2 sets:
5/4 Calorie Air Bike (build in pace)
3 Single Arm Dumbbell Push Press (build in weight)
2 Stick Sit Ups
4 Rounds
20/16 Calorie Air Bike
20 Single Arm Dumbbell Push Press (50/35)
20 Stick Sit Ups
(KG conv: 22.5/15 DB)
RX+
4 Rounds
25/20 Calorie Air Bike
25 Single Arm Dumbbell Push Press (50/35)
25 Stick Sit Ups
(KG conv: 22.5/15 DB)
Intermediate
4 Rounds
16/14 Calorie Air Bike
20 Single Arm Dumbbell Push Press (35/25)
16 Stick Sit Ups
(KG conv: 15/10 DB)
Beginner
4 Rounds
12/10 Calorie Air Bike
12 Single Arm Dumbbell Push Press (light)
15 Sit Ups
3 sets
10 Dumbbell Arnold Press @ RPE 7/10
-rest 30 secs-
12 Barbell Supinated Bent Over Row @ RPE 7/10
-rest 30 secs-
15 Banded Pull Aparts @ RPE 5/10
-rest 1:00 between sets-
* Instead of resting 30 seconds, athletes can partner up and go 1:1 on movements and advance together to the next station when their partner finishes. Rest 2 minutes between rounds.