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DESCRIPTION

This is a ~20:00 workout.
We have backed off on loading and complexity for today.


Bike/Row/Run
 Should be ~2:00 or under.

20 MB Box Step Ups
 Should take ~ :45 to 1:00

MB Overhead Sit Ups
 Should take ~:45-1:00.

EFFICIENCY TIPS

The strategy for today is to always be moving, even if it feels slow.

The Bike/Row and Box Step Ups will affect the hip flexors, which will tax the MB Sit Ups

Be aware of this when deciding how to break up the 20 reps.

If you’re a ninja Sit Upper…think 1-2 sets every round. If Sit Ups are challenging, break it into sets of 5 or even 3. Another option would be to lower the rep count to 15.

“TOUR DE MED BALL” (Time)

“TOUR DE MED BALL”

5 Rounds For Time:

1000/800m Bike

20 Box Step Ups with Med Ball

20 Med Ball Overhead Sit Ups

22 min Time Cap

Subs

Run 400m or 500/400m Row

RX+-Same as RX

RX-20/14#

50-59-14/10#

60+-10/6#

Basics-200m Row, 10 Step Ups, 10 Sit Ups