• WARMUP
  • 5 Rounds
  • Bike 400m
  • 10 Toss the Can 5/2.5
  • 10 Bent Over Reverse Flys 5/2.5
  • :15 Plank (Wrist Warmup)
  • METCON
  • 8 Rounds
  • 1 min Bike @550/450 watts 
  • :60 to complete 15 Ring Dips/15 DB Push Press 50/35 (Alternating)
  • 1 min Rest
  • *3 People to 1 Bike*
  • *Modified Watts 400/300*
  • *Alternate between Ring Dips and Push Press.  You will do each exercise 4x*
  • *Score is total Reps*