Warm Up:
2 rounds:
:30 bike easy pace
:20 bike moderate pace
:10 bike fast pace
:10 rest
2 rounds:
10 band pull-aparts
10 plank shoulder taps
10 air squats
10 scap pull-ups
WOD:
4 rounds for time:
10 single-leg squats
20 pull-ups
30 push-ups
1000-m bike
Intended Stimulus: 16-24 Minutes
Intermediate:
4 rounds for time:
10 ankle-wrapped single-leg squats
15 pull-ups
20 push-ups
1000-m bike
Beginner:
4 rounds for time:
10 reverse lunges
10 ring rows
10 push-ups, from the knees as needed
1000-m bike
Home Workout:
4 rounds for time:
10 single-leg squats
20 alternating dumbbell renegade rows (35/50 lb)
30 push-ups
400-meter run
– Use two dumbbells or perform 10 reps/side with one.
Movement scaling options:
Single leg squat: Reps, ankle-wrapped single-leg squats, reverse lunges
Pull up: Reps, ring rows
Push up: Reps, push ups from knees
Bike: Distance, substitutions
Cool down / Post-Workout Skill Work:
Accumulate:
1:00 foam roll calves/side
1:00 foam roll lats/side
1:00 bent-arm pec stretch/side