The workout today is about consistent effort. We are looking for the push ups and pull-ups to be completed in 1-2 sets. The calories the bike should be able to consistently completed in 1:15 or less each round. All that being said, we are looking for a minimum of 7-9 rounds completed with some seeing 10-12 rounds.

EXTENDED WARM-UP

EMOM x 8 MINUTES

MIN 1 — 5-8 DB Renegade Rows*
MIN 2 — :20 Hollow Hold / :20 Hollow Bar Hang

*1 Rep = Push-up + Row L + Row R

WORKOUT 

AMRAP x 20 MINUTES

5 Strict or C2B Pull-Ups*

10 Hand-Release Push-Ups

15/12 Cal Bike

*Athlete choice each round on Strict or C2B Pull-Ups