Thursday, October 20

Warm-up
Warm-up
4 RDS
:30 Bike (Inc. pace each round)
:30 Groiners
:30 Deadbugs
:30 Bike
:30 Birddogs

Metcon
« Whole Lotta Tabata » (AMRAP – Reps)
Tabata 1 (8 Rounds :20 on, :10 off)
Cal Bike
-Rest 1 min-
Tabata 2 (8 Rounds :20 on, :10 off)
Sit-Ups
-Rest 1 min-
Tabata 3 (8 Rounds :20 on, :10 off)
Cal Bike
-Rest 1 min-
Tabata 4 (8 Rounds :20 on, :10 off)
Sit-Ups
-Rest 1 min-
Tabata 5 (8 Rounds :20 on, :10 off)
Cal Bike

*Score is total reps

Accessory
3 Sets
:15 Max Air Squats
:45 Slow Air Squats
-Rest 1:00-
3 Sets
:15 Moderate-Hard Bike
:45 Slow-EZ Bike

Cooldown
1:00 KB Quad Smash/Side