friday 8/8/25

Bike and Abs

EMOM 12:00

Odd Minutes – 10/7 Calorie Bike

Even Minutes:

Round 1 – 15 Regular Situps

Round 2 – 12 Weighted Situps

Round 3 -:30 Plank Hold

Round 4 – 20 Russian Twists

Round 5 – 10 V-Ups

Round 6 – 30 Bicycle

Metcon

5 Power Cleans (205/145)

20 Shuttle Runs (25 feet x 2)

5 Power Cleans

20 Bar facing Burpees

Rest 2:00

5 Power Cleans

15 Shuttle Runs

5 Power Cleans

15 Bar Facing Burpees

Rest 2:00

5 Power Cleans

10 Shuttle Runs

5 Power Cleans

10 Bar facing burpees