Cycle 2 Week 8 of 8 Day 5

0:00-15:00 General Warm-up

15:00-20:00 Transition to Conditioning

20:00-39:00 Conditioning

39:00-47:00 Transition to Workout

47:00-55:00 Workout

55:00-60:00 Cool-down

1) Warm-up:

3 Rounds

100m jog

10/8 Calorie Row

8/6 Calorie Bike

2) Conditioning:

4 Rounds

4 minutes of easy to moderate pace cardio (Run, Row, Bike)

1 minute rest

*you can switch what you choose each round or for some rounds

3) MetCon:

AMRAP 8:

2 Rope Climbs

20’ Handstand Walk

*mark off 20’ sections

Beginner: 10 x Sit-ups + 10 x Ring Rows = 2 Rop Climbs, Bear Crawl 40’

Scaled: Half or 3/4 Rope Climbs, Bear Crawl 40’

Rx: as is

4) COOL-DOWN