5 Rounds - Each For Time
15 Cal Bike
200ft Farmers Carry
15 Cal Bike
*Rest 2:00 Between Rounds*
General Warm Up
Cardio of choice for 3-5min, then…
3 ROUNDS
5 - 10 Scapular Drills on Pull Up Bar*
*Hanging would be best, but if no bar/rings/dumbbells are available, sub in scap drills in plank.
Specific Warm Up
This workout is all about the SPRINT pace! Choose your variations and test them out for some super short sprints to let your heart and brain know that it’s time to go Full Ham Sandwich!
Workout of the Day
Equipment Version
5 Rounds - Each For Time
15 Cal Bike
200ft Farmers Carry
15 Cal Bike
*Rest 2:00 Between Rounds*
Cardio Substitutions
200m Run
250m Row
250m Ski Erg
500m C2 Bike Erg
75 Double Unders/100 Single Unders (Only if you are NOT doing Day 3 tomorrow)
35 Jumping Jacks
30-60sec of Cardio of Choice
10 Burpees (only choose this if you did NOT do Day 1)
No-Equipment Version
5 Rounds - Each For Time
20 Jump Squats**
200ft Farmers Carry (or 1:00 of in Place)
30 Mountain Climbers**
*Rest 2:00 Between Rounds*
**Either or both of these moves can be replaced with a 200m Sprint, :30-:60 of Cardio of choice, or 10 Burpees if you did NOT do Day 1.
Accessory Work
4 Rounds
1:00 Front Plank (Hardest Variation)
:45 Side Plank - L
:45 Side Plank - R
:30 Rest
Cool Down
Hold the following stretches for 1-2min each:
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