PARTNER WOD:
AMRAP 30 with a partner:
Echo bike calories
– Rotate as needed.
– Non-biking partner accumulates time in a front or side plank.
Intermediate:
Same as Rx
Beginner:
10 rounds with a partner:
2:00 Echo bike for calories
1:00 rest
– Rotate as needed.
– Non-biking partner accumulates time in a front or side plank.
Home Workout:
AMRAP 30:
Run for total distance
Movement scaling options:
Bike: Machine substitution, built-in rest periods
Plank: Plank hold from the knees, hand-elevated plank hold
Cool down:
1 set:
1:00 butterfly stretch
1:00 cobra stretch