"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