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Scaled

For time: 1km Echo Bike 15 Toes to Bar (OR 30 Hanging Knee Raises) 30 Dumbbell Snatches (35/20) 15 Toes to Bar (OR 30 Hanging Knee Raises) 10 Burpee Box Jump Overs (24/20) *Sub 2km Assault Bike for Echo Bike (OR 1km Run) for Rx'd.

50 Double Unders (OR 75 Single Unders) 10 Handstand Push Ups (OR 20 Seated DB Strict Press 35/20) 50 Double Unders (OR 75 Single Unders) 10 Handstand Push Ups (OR 20 Seated DB Strict Press 35/20) 50 Double Unders (OR 75 Single Unders)

4 Sets (1 set every 5 Minutes) 15/12 Calorie Bike Erg SPRINT (each at the same time) 10 Synchro Back Squats (155/105) *Sub any machine for Cal Bike Erg.

5 Sets 400m row (OR 300m run) 40 double under (OR 80 Single Under) -rest 0:45 between sets-

10 minute EMOM: odd minute: 10 GHD Situps w/6in Riser (OR 15 abmat sit ups) even minute: 1 Rope Climb (OR 5 Strict Pull Ups)

Close

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Working hours

Monday – Friday:
07:00 – 21:00

Saturday:
07:00 – 16:00

Sunday Closed

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