Specific Warm-Up:
3 sets
:30 bike for calories (moderate pace)
:10 plank hold/side
– Rest 1:00 between sets.
WOD:
AMRAP 20:
Bike for calories
– Every 20 calories, stop and perform a :20 side plank/side.
Intermediate:
AMRAP 20:
Bike for calories
– Every 15 calories, stop and perform a :20 side plank/side.
Beginner:
AMRAP 20:
Bike for calories
– Every 10 calories, stop and perform a :20 side plank from the knees/side.
Home Workout:
AMRAP 20:
3 shuttle runs
10 walking lunges
– Every 3 rounds, stop and perform a :20 side plank/side.
– 1 shuttle run is 25 out and back.
Movement scaling options:
Bike: Reduce calories for each interval, row, ski, weighted object carry
Side plank: Duration, plank from the knees
Cool down / Post-Workout Skill Work:
Accumulate:
1:00 foam roll quads
1:00 foam roll upper back
1:00 foam roll lats