9/17/2020

Warm-up
Warm-up
2-3:00
Foam roll

8:00 Bike
:45 easy
:15 hard

Metcon
Assault/Rogue Bike Survivor (Calories)
Assault/Rogue Bike Survivor
Round 1- 1:00 Max Cal Bike
Rest 5:00
Round 2- time = total cals from RD1
Rest 5:00
Round 3- time = total cals from RD2
Rest 5:00
Round 4- time = total cals from RD3
continue pattern until 10/7 cals or less completed in round

Score = total combined cals from all rounds

Warm-up
If you completed during Tuesday’s endurance class
alternate workout:
Metcon (Distance)
24:00 AMRAP
2:00 SkI/Row
5 Strict Pull Ups/Ring Row
15 Push Ups

Score = total distance