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

For time

• Row 1,000 meters
• Rest 3 minutes
• Row 750 meters
• Rest 3 minutes
• Row 500 meters
• Rest 3 minutes
• Row 250 meters

25min amrap
run 400m
row 500m
20 rower over burpee
* -tasainen vauhti, alussa malttia*

3-4 rounds:
10 Seal Rows
10 Alt. DB Bicep Curls
10 Banded A/T/Y
- Rest 1-2min