Warm Up
2 Minutes of Cardio or General Warm-up
-Into-
2 Rounds:
30 Seconds Air Bike
30 Seconds Row
30 Seconds Burpees
1 Minute Rest
Strength
Strict Hanging Leg Raises
EMOM x 4 Sets x 10 Reps
WOD
For Time In Pairs
COMPETITIVE
100 Cal Air Bike
2000m Row
Every 2 Minutes on the Minute:
6 Sync Single DB Devil Press (30/20)
PERFORMANCE
100 Cal Air Bike
2000m Row
Every 2 Minutes on the Minute:
6 Sync Single DB Devil Press (20/10)
LIFESTYLE
100 Cal Air Bike
2000m Row
Every 2 Minutes on the Minute:
6 Sync Burpees or Plank Out