WOD:
3 rounds for time:
25/35-cal Echo bike
21 pull-ups
Intended Stimulus: 7-11 Minutes
Intermediate:
3 rounds for time:
20/25-cal Echo bike
15 pull-ups
Beginner:
3 rounds for time:
12/18-cal Echo bike
15 ring rows
Home Workout:
3 rounds for time:
35 burpees
21 double-dumbbell bent-over rows (35/50 lb)
Movement scaling options:
Echo bike: Calories, row, run, or ski
Pull ups: Reps, jumping pull-ups, ring rows
Post-Workout Skill Work:
3 sets:
:30 side plank, right
:30 side plank, left
– Rest 1:00 between sets.