July 5 "Chatterbox"

Move

1) 25 Min AMRAP
8 Cal Bike
30-25-20-15-10 SIt Ups
8 Cal Bike
30-25-20-15-10 DB Goblet Squats
Rest 1 Minute

Train

1) Chatterbox

5 Rounds (30 Min Cap)
12/10 Cal Bike
30-25-20-15-10 Cal GHD SIt Ups
12/10 Cal Bike
30-25-20-15-10 Single Leg Squats

Stimulus

1) This workout will push you to keep a consistent pace without slowing. The bike reps remain the same while the GHD and Squat reps decrease by 5 each round. CHoose a GHD and squat rep number that allows you to complete the round of 30 in 2:00 roughly. The Bike should remain around 1:15 each time. Ensure you choose an appropriate variation of GHD sit up if you have not trained this volume and sub for sit ups when needed. Alternate legs each rep for single leg squats. Use a band or box for assistance on the single leg squats if needed.

Extra Credit

For Qualtiy:
30 Dumbbell Push Press (50/35)
400m Dumbbell Farmers Carry
*Every Carry Break: 8 DUmbbell Push Press