Warm-up
Bike or row 3:00 slow
:15 Plank
:15 Bar hang
20 Walking lunges
Bike or row 2:00 moderate
:15 Tuck hold
:15 Bar hang
20 Walking lunges
Bike or row 1:00 fast
:15 Hollow or Tuck hold
:15 Bar hang
20 Walking lunges
WOD
EMOM 21:
Min. 1 | 10/8 Calorie bike
Min. 2 | Accumulate :20 L-Sit hold
Min. 3 | Max reps burpee pull-ups
- Score = Burpee PU reps.
- Perform BPU to a 6″ target.
- Scale L-sit with tuck hold or plank.
- Reduce bike calories by 2 reps until they can be completed within :45.