Wednesday 20210407

Warm-up (No Measure)

**1. Movement Prep/Activation and Increasing Heart Rate**

10 min AMRAP

1 min easy bike
10-sec bar hang
5 alt v-ups (each side)
5 deadbugs (each side)
5 bird dogs (each side)

Warm-up – Warm-up (No Measure)

**2. Workout Prep**

1 set

20 Second Bike (workout pace)
20ft DB Farmers Carry (moderate/heavyweight)

* For the bike ramp it up for 5-8 secs and settle into mod-fast pace for the remaining seconds *

Workout – Metcon (Time)

5 sets

24/18 Calorie Assault Bike
50m Dumbbell Farmer Carry (80s/60s)
-2 min rest b/t sets-

Scaling Option
5 sets
15/12 Calorie Assault Bike
50m Dumbbell Farmer Carry (weight=athlete choice)
-2 min rest b/t sets-

TARGET SCORE
Target time each set: 2:30-3 minutes
Time cap each set: 4 minutes

Posted in WOD

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