Warm-up

2 Rounds:

10/8 Calorie Row/Bike (1 rd of each)

12 Single DB Push Press (6 each arm)

12 Sit-ups

MetCon:

As Many Rounds and Reps as Possible in 12 minutes:

20/16 Calorie Row

12 Handstand Push-ups

—3 minutes rest/transition—

6 Rounds For Time: 12-minute cap

20/14 Calorie Bike

12 Toes to Bar

*this is working what would be the third phase of skill progression, introducing come general fatigue (increasing heart rate) then working on stringing reps

*start groups at different couplets if needed because of class size…if you finish the for time sooner than 12 minutes, that is extra rest

*Pace Goal: 5-7 Rounds, 8:00-10:00

*Row: 1:15 or less

*HSPU: big sets each round or no more than three

*Bike: 1:15 or less

*Toes to Bar: big sets each round or no more than three

Beginner: 15/12 calorie Row, Double DB Strict Press, 15/10 calorie Bike, Lying Straight Leg Raises

Intermediate: Modified HSPU, Hanging Straight Leg Raises

Advanced: as is

Sport: deficit HSPU at 4/2”