Fri May 1

Train
For Time (25 Min Cap):
50-40-30-20-10
Echo Bike Calories
Burpees

Move
For Time (25 Min Cap):
10 Rounds:
12/9 Cal Echo Bike
8-12 Burpees

Warm-up
2 Sets:
12/9 Calorie Machine
4/4 Side Lunge w/Floor Touch
4/4 Curtsy Lunge w/Floor Touch
4/4 Forward Lunge W/Floor Touch
12 Banded Face Pulls
8 Heavy Goblet Squats

Strength
2 Front Squats @ 65%
Every Minute x 8 Mins
THEN, Immediately Into:
50 Wallballs @ 14/10 to 10’

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Stimulus
Strength: 2 reps every minute for 8 minutes. Max weight is 65% today so focus is on speed while maintaining depth, balance, and posture

Train: treat the first two rounds as warm-up and then push the pace on the 30s and on. You have a 20 min pace that you can start with and then steadily increase bike RPMs, steady movement without stopping on the burpees. Elevate the burpees on a mat to maintain a minimum pace of 10 burpees per minute