Move

1) 30 Min. AMRAP

15 Cal Bike
10 Sit Ups
10 Hand Release Knee Push Ups
2 Gym Laps DB Farmer Carry

Train

1) Down and Outer

3 Rounds of Time (32 Minute Time Cap)
60/50 Cal Bike
30 GHD Sit Ups
30 Hand Release Push Ups
300’ Double Dumbbell Farmer’s Carry (50/35)

Stimulus

This bike will take up a big chunk of this workout, so get comfy and keep a steady pace aiming for 5 minutes a bike. Scale the GHD sit ups if you have not done these in awhile. If you do 90 reps today and haven’t been prepping for it, you will get rhabdo and possibly a trip to the ER. Break up the push ups early into small sets in order to avoid failure.