30 work/ 7 rest 3X
Bodyweight /Med Ball
Med Ball Pass Pushups
Long Jump Slam Squat Walk Back
Low Plank Hold
Burpees
Rings
Reverse Fly
Jump Squat to Jump Lunge
Pistol Squat (R)
Pistol Squat (L)
BenchesÂ
Chest PressÂ
Hop Overs
Single Arm Row (R)Â
Single Arm Row (L)Â
Bikes/ DumbbellsÂ
Bike SprintÂ
Arnold Press (Right, left, double)Â
Bike Sprint
L RaiseÂ
Finisher –5:30am / 6:45am Burpees until coach Kelly rides to 1 mile.
8:00am Megan’s Choice