Fitness

10 min Warm Up 30 min AMRAP Segment burpees as needed throughout the 800m run.

10 min Warm Up 3 Rounds for Time

10 min Warm Up 4 Rounds for Time (outside)

Cycling

5 min Warm-Up 21, 15, 9 Rest for 5 minutes, then repeat. Pick up Basketball

5 min Warm-Up 10 min Alt EMOM Deadlifts AB Finisher ALT EMOM for a minimum of 10 minutes

10 min Warm-Up For Time – Randy Part 2 – Cardio Round-Up to 200 Cal

Outside 4 rounds (35 min cap) Riding slower will be challenging — force yourself to do it. If it is raining, we will adjust for an indoor workout.

10 min Warm-Up Glute Crackdown – Partner Relay (U go, I go) for Time Complex: 20 rounds 20 1/2 Court Down and Backs Chipper Finisher: (sets of 5)

1000 AB Cals For Time Alt EMOM (team of 4) Repeat until 1000 cals are reached. An athlete starts at each station.