A2: Air Bike – 90 Seconds @50-90% Sustainable Pace; Rest 90 Seconds
A3: 40 Seconds Air Bike Max Calorie
@90% Hard Pace (Not Sustainable); Rest 60 Seconds
.
A4: 3 Minute AMRAP of:
10′ Handstand Walk
5 D.B. HPC + Sh2OH (45/25#X2)
10 Each Alternating Renegade Row
10′ Handstand Walk
5 D.B. HPC + Sh2OH (45/25#X2)
10 Each Alternating Renegade Row
.
B1:40 Seconds Air Bike Max Calorie
@90% Hard Pace (Not Sustainable); Rest 60 Seconds
.
B2: 3 Minute AMRAP of:
20′ Walking Lunges
1 WallWalk
10 Ring Row
20′ Walking Lunges
1 WallWalk
10 Ring Row
.
B3:40 Seconds Air Bike Max Calorie
@90% Hard Pace (Not Sustainable); Rest 60 Seconds
.
Build intensity each round with round 3 @ same pace as C2; Rest 1-2 Minutes before C2. Use C1 as a warm up for C2.
.
C2: 2 RFT of:
25 Double Unders
20 WallBall (20#-10’/14#-9′)
25 Double Unders
15 T2B
10 Pull Up
25 Double Unders
20 WallBall (20#-10’/14#-9′)
25 Double Unders
15 T2B
10 Pull Up
.
C3: 5 Minute AMRAP of:
25 Double Unders
20 WallBall (20#-10’/14#-9′)
25 Double Unders
15 T2B
10 Pull Up
25 Double Unders
20 WallBall (20#-10’/14#-9′)
25 Double Unders
15 T2B
10 Pull Up
