Skill Work:
5 sets:
:30 strict toes-to-bar practice
:30 rest
WOD:
4 x AMRAP 3:
15 toes-to-bars
10 burpees
12/15-cal Echo bike
– Rest 2:00 between AMRAPs.
– Pick up where you left off.
Intermediate:
4 x AMRAP 3:
15 knees-to-chests
10 burpees
10/12-cal Echo bike
– Rest 2:00 between AMRAPs.
– Pick up where you left off.
Beginner:
4 x AMRAP 3:
10 hanging leg raises
5 burpees
7/9-cal Echo bike
– Rest 2:00 between AMRAPs.
– Pick up where you left off.
Home Workout:
4 x AMRAP 3:
15 V-ups
10 burpees
5 shuttle runs
– Rest 2:00 between AMRAPs.
– Pick up where you left off.
– Shuttle run is 25 ft out and back.
Movement scaling options:
Echo bike: Calories, row or ski, 200-m run
Toes to bar: Reps, knees to armpits, hanging leg raises, lying leg raises, V-ups, sit-ups
Burpees: Reps, up-downs
Cool down:
1 set:
1:00 child’s pose
1:00 banded shoulder stretch/arm