May 13, 2022

Posted By: Christi

For time:
50/40 Bike Erg Calories
50 Toes-to-bars
50 Dumbbell Box Step Overs, 50’s/35’s lbs
100′ Double Kettlebell Front Rack Walking Lunge, 53/35 lbs

Goal: Sub 18-minutes

A for-time workout on deck for today! This is a chipper-style workout that will have you working with a moderate amount of volume. The bike should be done at a hard pace but should allow you to come off and get right to work on the toes to bar. Ideally, the bike takes you roughly 3-3:30 minutes and no longer. For the T2B, we recommend manageable sets. A descending rep scheme is great or chip away at the same number of sets/reps. The dumbbell box step over is intended to be done with a moderate load and with two DB’s. Grip may be a factor after coming off T2B but try and keep a steady pace. The double kettlebell front rack walking lunge is also intended to be done at a moderate weight. Focus on holding a true front rack position with the kettlebells and getting this done within 2-4 sets.

Post Work
2 Rounds:
1min/ea. Couch Stretch
1min/ea. Pigeon Stretch
1min Forward Fold
Then –
Foam Roll Quads/IT Bands 2 min ea.