Bike Burn Up

Nov 4th, 2021

Category: Uncategorized

Bike Burn Up

Nicole

INDOORS

Warm Up
Dynamic warm up to start for 3-5:00

Then

E2MOM x 4**
8|5 Cal Assault Bike
200’ Shuttle Run*

*Turnarounds at 50’

**Increase Speed with each round – should be a sprint by the end

Mobility
Hamstring Rolling
Chest Stretching

Strength
E2MOM12
Push-press
5 Reps

WOD
AMRAP 12
12 Deadlifts 225|155
9|7 Cal Bike
6 Strict Pull-ups

Schwinn = 13|10 Cals

Level 3- 205|135
Level 2 – 185|115, 7|5 Cal AB; 10|7 Cal Schwinn
Level 1 – 155|105, 5|4 Cal AB; 7|6 Cal Schwinn

Extra Work – Active Recovery
AMRAP 20
12 Cal Row
12 Cal Assault Bike
12 Burpees