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By: Mark Masavage
10 min Warm Up For Time Segment as needed Basketball
10 min Warm Up 30 min AMRAP Segment burpees as needed throughout the 800m run.
10 min Warm Up 3 Rounds for Time
10 min Warm Up 4 Rounds for Time (outside)
Cycling
5 min Warm-Up 21, 15, 9 Rest for 5 minutes, then repeat. Pick up Basketball
5 min Warm-Up 10 min Alt EMOM Deadlifts AB Finisher ALT EMOM for a minimum of 10 minutes
10 min Warm-Up For Time – Randy Part 2 – Cardio Round-Up to 200 Cal
Outside 4 rounds (35 min cap) Riding slower will be challenging — force yourself to do it. If it is raining, we will adjust for an indoor workout.
10 min Warm-Up Glute Crackdown – Partner Relay (U go, I go) for Time Complex: 20 rounds 20 1/2 Court Down and Backs Chipper Finisher: (sets of 5)
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