Just Flow with It

Bike

3 rounds:

Bike for 4 minutes at a moderate/hard pace.

1 minute of jogging

*The goal is a sustainable RPM.

Row

EMOM 14:

Even minute: Row @ 1kPR pace

Odd minute: No jump burpees

*Focus on breathing! Stay moving during the burpees

Rest 1 minute

AMRAP 10:

1 strict chest-to-bar pull-up

1 push-up (advanced athletes, add weight)

10 heavy wallball shots

2 strict chest-to-bar pull-ups

2 push-ups

10 heavy wallball shots

Etc.,

Rest 5 minutes

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