A) On The Minute, For 10 Minutes:
Min 1: 8 Renegade rows
Min 2: 20-sec hollow hold + 20-sec Arch Hold
B) On The Minute, For 20 Minutes:
Minute 1: 10 Squat Jumps + 16 Single Leg Toes to Bar
Minute 2: 15 Push ups + 50ft Bear Crawl (25′ down/back)
Minute 3: 16/13 Calorie Assault bike
Minute 4: 5 Strict Chest to Bar Pull-up + 15 Mountain climber (30 total reps)
Minute 5: Rest
OK to shave off a few reps of a movement so that you have about 10 seconds of transition time. Scale with C2B pull-ups with banded C2B.
We’re moving for 20 minutes
Pull ups and push ups should be 1-2 sets. Bike is steady, and needs to be maintained around 60-65rpm.