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