Well, for those of you complaining that we don’t get enough biking during the week. *WINK WINK* Here you go. Find a challenging but doable pace on the bike. The up-downs should be quick, lasting no more than 30 seconds. For the AMRAP, we are looking for a weight on the DB that you will be able to do all ten reps throughout the 10 minutes.

WORKOUT
ON A 10:00 RUNNING CLOCK… 

Max Cal Bike*

*Every 2:00 including 3,2,1 go..perform 10 Up-Downs

-Rest 3:00-

AMRAP x 10 MINUTES

10 Box Jumps (24/20)

10 DB Bent Over Row (50/35)|(35/20)

(Score is Rounds + Reps — Add Cals to Reps)