Warmup:

1 Min on Echo Bike (EZ pace)

Walking Lunge 30’

Inchworm 30’

Side lunge 30’ & back

1:00 on Echo Bike (med pace)

10 Squat2Stands

Couch Stretch 1 Min per side

1:00 Row

Super Squat Hip Sequence – See video, courtesy of Mobility WOD

S/S/S:

With a 10 Min running Clock…

50 Cals on Echo Bike Time Trial

Compare to 20240715

Time Cap – 8 Min

Rest until clock gets to 10 min, then prep for WOD

Video courtesy of MisFit Athletics.

So, it’s been a whole year since our own “50 Cal Echo Bike Challenge”.  If you were lucky enough to do it last time, see if you’ve gotten any better at that blasted Echo Bike over the last 365 days!

WOD:

40-30-20-10:

Dual KB Front Rack Lunge (55/35)

Cal Row

Video courtesy of BIRTHFIT.

Today’s lunges can be either walking or in place.  Big thing is to keep those elbows high and let the KB sit in the pocket between forearm and bicep.

Scaling Options:

KB weight -> 35/25 -> as needed (ELITE: 70/55)

Cool Down:

Couch stretch – 1 Min per side

Kneeling Lat Stretch – 1 Min per side