EXTENDED WARM-UP
3 SETS
:20 Bike Sprint*
5 Burpee Step-Ups
*Increase Pace Each Set
WORKOUT
1. EVERY 2:00 x 5 SETS
15/12 Cal Bike*
10 Box Jump Over (24/20)
Rest in Time Remaining…
*1:00 Max Time on Bike
-No Additional Rest b/t Sets-
-Rest 3:00 b/t Parts 1 & 2-
2. AMRAP x 7 MINUTES
10/8 Cal Bike
5 Burpees
3 Box Jumps (24/20)
FINISHER FOR QUALITY
125/75 Alt. Box Step-Ups (24/20)*
Week 1 of 6 — “Chad” Extra Credit
*Weight Vest Optional
(“Chad” will be done on 11/11/2021 in honor of Navy Seal Chad Wilkinson)