Warmup
Emom 6
1 :45 bike
2 :45 row
3 10 strait leg sit-ups
5 push-up down dog
STRENGTH
4 sets
6 Bench press / floor press
@60%
WOD
For Time [36 Minute Cap]:
4,000 Meter Bike
2,000 Meter Row
100 Toes to Bar
***Work In Intervals Of 2 Minutes On, 1 Minute Off
PARTNER ON EQUIPMENT ! (rower & bike )
If your waiting for a machine do some toes to bar while waiting until available.
Modifications
4,000 METER BIKE ERG
- Reduce Distance
- 4,000m Assault or Echo Bike
- 2,000m Row
- 1,600m Run
- 1,200m Air Run
- 1,600m Ski
2,000 METER ROW
- Reduce Distance
- 4,000m Assault, Echo, or Erg Bike
- 1,600m Run
- 1,200m Air Run
- 1,600m Ski
TOES TO BAR
- Reduce Reps
- Knees To Chest
- 2x AbMat Sit-Ups
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