EMOM – 2x rounds per station 

Bikes 

Distance: .25 miles (at home high knees 45 sec) 

Endurance: 20 mph for 45 sec (at home bicycle crunch – 20 reps) 

Resistance: 80% for 45 sec (at home forward lunges – 20 reps) 

Rings 

Pikes – 14 reps 

Mtn Climbers – 45 sec 

Jump Squats – 20 reps 

Benches 

Leg Lift to Hip Extension – 14 reps 

Bench Hop Overs – 45 sec 

Decline Plank Shoulder Taps – 20 reps 

Dumbbells 

Heavy Swings – 14 reps 

Plank Jacks – 45 sec 

Russian Twist – 20 reps (holding weight to chest) 

Finisher: 45 on, 15 off – 2x rounds 

Skater

Side Plank Crunch (R) 

Side Plank Crunch (L) 

Burpees