Warmup:

3 Rounds:

:30 Bike (keep cadence at 65)

5 Cobra to Downward Dog

10 Plank Shoulder Taps

10 Hollow Rocks

:30 jump rope

1 Wall Walk w/:20 Handstand Hold

Then…

On Rig: Perform 5 reps of: Scap Pull Ups, Beat Swings, Kip Swings, Kipping Knee Raise, Toe2Bar

WOD:

20 Min AMRAP:

5 Toe2Bar

10/8 Cal Bike

10 Handstand Push Ups

10/8 Cal Bike

20 Double Unders

10/8 Cal Bike

Video courtesy of Rogue Fitness.

Not gonna lie, this is a Bike WOD, disguised with a few other movements.  Best suggestion I can give you is, when on the bike, don’t focus on how many Cals you have left, but try to keep your cadence (number at the top right of the Echo Bike display) between 65 and 70.  This is a fast enough pace to get the work done quick without going into a full-on sprint.

Scaling Options:

Toe2Bar -> Alt Single Leg T2B -> Kipping Knee Raise-> Strict Knee Raise -> V-Ups

Double Unders -> 40 Single Unders (ELITE: 40 Dubs)

HSPUs -> Pike push up off box or floor (ELITE: deficit HSPUs)

Cool Down:

Cobra Pose – 2 Min

Couch Stretch – 2 Min per side