C2 Bike

For Completion

Option 1 5 Sets: 15 Toe to bar 50 ft Handstand Walk 15 Cal ski 50 ft Handstand Walk 15 Toe to bar Rest 2:00 Between -------------------------------- Option 2 5 Sets: 12 Toe to bar 30 ft Handstand Walk or 3 Wall Walks 15 Cal ski 30 ft Handstand Walk or 3 Wall Walks 12 Toe to bar Rest 2:00 Between The goal is to be near 3:00 per round

10x Every 3:00 30/21 cals Goal is to be able to rest at least 1:1 every interval

8 sets: 400m Run 15 Cal Echo Sprint Rest 2:00 My training intent is to run the 400 with a little left in the tank and let it out on the bike.

35-minute Amrap: 20 Box step ups (75# feed sack) 20' Box 30 Pushups 40-foot sled push 4x 45# 50 Cal C2 Bike I'm taking this at a recovery day pace while also getting some pushups in since Memorial Day is coming up.

5 Sets: 200M Run 15 Bar Facing Burpees 10 Snatches 155/105# 5 Rope climbs 15ft Rest 3:00 ---------------------------------- 5 Sets: 200M Run 12 Bar Facing Burpees 10 Snatches 135/95# 3 Rope climbs 15ft Rest 3:00 ------------------------------------------------- 5 Sets: 200M Run 10 Bar Facing Burpees 8 Snatches 115/75# 2 Rope climbs 15ft Rest 3:00 I'm looking to make all of these around 4:00 per round. I wouldn't want it to be any longer than that to keep some intensity for the rope climbs. If you need more fitness after this workout, you don't have a life.