Sprint Work:

Partner up, each partner bikes each calorie count (m/f)*

20/16, 30/24, 40/32, 30/24, 20/16

 

For time

*Partner A bikes (20/12) calories, switches with Partner B who then bikes (20/12) calories. Partner B then switches with A to bike (30/18), etc..

 

Conditioning:

5:00 AMRAP of:

5 Handstand Push-ups

10 Box Overs (24/20″)

10 Kettlebell Swings (70/45)

5 Squat Cleans (155/103)

 

…Rest 5 minutes, then…

Perform for time:

50 Double Unders

40 Slammers (12/8) @ 2m

30 Weighted Walking Lunges (35/25)

20 Pull-ups

10 Ring Dips

 

For score and time

 

Flexibility/Mobility:

Eye of the Needle – 1:30/side

Reclined Spinal Twist – 1:30/side

Hip Capsule – 1:30/side

Overhead Distraction – 1:30/side

 

 

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