"HEAT WAVE"

Ergo
3 Rounds. . .

  • 0:45 Moderate Pace
  • 0:15 Sprint Pace

 

MOBILITY

  • 0:30 Active Samson
  • 0:30 Alternating Quad Stretch
  • 0:30 Inchworm to Updog

 

ABMAT SIT UPS

  • 5 AbMat Sit Ups

 

PRACTICE ROUND
P1: 100m Ergo/200 Meter Bike P2: 5 AbMat Sit Ups
P2: 100m Ergo/200 Meter Bike P1: 5 AbMat Sit Ups

"HEAT WAVE"

TEAMS OF 2
3 Rounds For Time [40 Minute Cap]

  • 250m Ergo/500 Meter Bike 
  • 500m Ergo/1,000 Meter Bike
  • 750m Ergo/1,500 Meter Bike

 

DURING REST PERIODS:

  • Round 1: 10 AbMat Sit-ups
  • Round 2: 20 AbMat Sit-ups
  • Round 3: 30 AbMat Sit-ups

 

FLOW:

  • P1: 250m Ergo/500 Meter Bike P2: 10 AbMat Sit Ups
  • P2: 250m Ergo/500 Meter Bike P1: 10 AbMat Sit Ups

 

  • P1: 500m Ergo/1,000 Meter Bike P2: 20 AbMat Sit Ups
  • P2: 500m Ergo/1,000 Meter Bike P1: 20 AbMat Sit Ups

 

  • P1: 750m Ergo/1,500 Meter Bike P2: 30 AbMat Sit Ups
  • P2: 750m Ergo/1,500 Meter Bike P1: 30 AbMat Sit Ups

 

  • P1: 250m Ergo/500 Meter Bike P2: 10 AbMat Sit Ups
  • P2: 250m Ergo/500 Meter Bike P1: 10 AbMat Sit Ups
    . . .
    The workout will end with P2 completing 1,500 Meter Bike

*Score = Time it takes to complete the workout

COOLDOWN 

MOBILITY

  • 1:00 Seated Quad Stretch

 

ACCESSORY

“Significant Other”
For Time:

  • 20 Power Cleans
  • 20 Bench Press
  • 20 Overhead Squats

Performed @ 65% Of "Other Total" Numbers