Group Warm-Up:
10 EMOTM alternating with your partner (one will start on the bike one will start on burpees)
10- 9-8-7-6
Bike Cals
Burpees ← If the burpee is too much for those who are challenged with push-ups make them up/downs but we still want to stimulate the body for the workout.
Example:
Min 1 Mel will do 10 calories on the bike while Tiffany does 10 burpees
Min 2 Tiffany will do 10 calories on the bike while Mel does 10 burpees
Min 3 Mel will do 9 calories on the bike while Tiffany does 9 burpees
Min 4 Tiffany will do 9 calories on the bike while Mel does 9 burpees
- If you need to scale the reps just cap yourself at 40 sec!!
W.O.D
Dirt off my Shoulders
For Time:
15-12-9
Pull Ups
Push Ups
-at 5 mins begin workout #2 –
Metcon (Time)
For Time:
21-15
Pull Ups
Push Ups
– at 10 mins begin workout #3 –
5 min AMRAP
Metcon (AMRAP)
For Time:
36 Pull Ups
36 Push Ups
- The only rest you get is the rest that you earn.
- Your heart rate will be elevated during this workout but it will be muscle failure/fatigue
RECOVERY
2 Rounds of: 20 Band Pull Aparts + 20 Banded Pull Downs
Childs Pose 2min – Thread the Needle/side 2min