E3MOM x 4-6
10-20s L sit + remaining time easy pace bike (pk1-2)
This is cool down, not too fast

OPTIONAL COOL DOWN
8:00 of Yoga Flow...
1:00 Pigeon (R)
1:00 Dragon (R)
1:00 Pigeon (L)
1:00 Dragon (L)
2:00 Frog Stretch
2:00 Rebound

Shoulder Press 6-6-4-4-3-3 Every Set AHAP. Go Every 2:30

One Arm Dumbbell Row 4 x ( 5 + 5 ). Go Every 2:30

Seated Dumbbell Press 4 x 8 ( alternating ) Go Every 2:30

For time :

Bike 10k

Bike

4:00 Easy
2:00 Moderate
2:00 Target
2:00 Easy

With partner, 36min for quality

a) machine (active recovery)

b) 8-12 bb reverse grip Yates row
8-12 bb floor press
6-8+6-8 weighted lateral crossing box step over (weight anywhere)
6-8 + 6-8 toes to rack ristiin

Partners alternate between a & b, both work the full time.

Target: zone 2 (HR 60-70% of max).

Drop your results/comments here!

Thanks everyone for participating and joining in for the day

For time

• 2-mile (3,200 meter) bike ride
• 10 muscle-ups
• 10 deadlifts

♀ 185 lb ♂ 275 lb

Get outside - do the bike ride on a real bike. The more varied terrain you can include, the better!

8-8-8-6-6

Go every 2:30

AMRAP40, moderate/heavy pace, YGIG

40 wallballs (6 kg)
40 leg / knee raises
40 KB swings (16 kg)
40 thrusters (22,5 kg)
40 abmat sit ups
40 STOH (22,5 kg)
40 cal bike erg
1 min rest