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Block 1: 16 mins
Begin this block with what we call a “Brick”. This just refers to the transition from going from the bike to the treadmill. The goal is to get through this as quickly as you can with a minimal break in between the bike and treadmill. Complete whichever happens first, 50 calories or 5:00 cap and then again with 800m run or a 4:00 cap. When completed, if completed in the time, go through the AMRAP (as many rounds as possible) for the time that is left.
Block 2: 14 mins
This block has slightly less time than the last block and a shorter “brick”, but will be the same format.
Block 3: 12 mins
Repeat the block again, but with another shorter “brick” and less time.
Warmup — Banded Rotator Cuff/Band PullsWarmup — Banded Rotator Cuff/CheerleaderWarmup — Banded Rotator Cuff/External RotationWarmup — Wall Mobility/Internal RotationWarmup — InfraspinatusWarmup — Shoulder Abduction/Wall SlidesDumbbell Shoulder PressDumbbell Overhead Reverse LungePlank Ball TossesDumbbell High RowDumbbell Reverse FlyKnees to BowsDumbbell Arnold Press
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