Some back and shoulder strengthening then we have a crack at a version of the 2020 CF Games ‘Bike Repeater’.

STRENGTH

3 sets
10 Dumbbell Bent over Row
10 Side Plank with Dumbbell Raise (each side)

WOD

” Bike Repeater ”

10 Rounds :
15/12 Calorie Assault bike

2 Rope Climb (frame)

SCALED :

15/12 Calorie Assault bike

10-9-8-7-6-5-4-3-2-1
Burpee Pull Up

CAP 20:00