– BIKE & RUN INTERVALS –

Every 6:00 minutes x 2 sets:

30/25 Cal Echo Bike @ Fast
500 Meter Run

*Should be a hard pace here. Looking for at least 1:00 of rest each set.
*F: 22/16 Cal Echo Bike

– WORKOUT OF THE DAY –
CF Games Quarterfinal Workout #2 2023

AMRAP in 12 minutes:

8 Single-Arm Dumbbell Snatches (70/50 lb)
8 Single-Arm Overhead Walking Lunges (70/50 lb)
8 Single-Arm Dumbbell Snatches (70/50 lb)
8 Single-Arm Overhead Walking Lunges (70/50 lb)
40 Crossovers

*Today choose your most difficult modification or scale as needed to push through with a heavy DB and jump rope variation for YOU. Today Is an opportunity to challenge yourself with a heavier than average dumbbell, and to practice your crossovers or double unders.