July '23

Extended Ops

As Many Rounds as Possible in 20 minutes of:

7/5 Calorie Bike *

2 . 4 . 6 . 8 . 10 ...

Sandbag Back Squats

Sandbag Back Rack Lunges Sandbag Deadlifts

Each rounds starts with a 7 cal bike for the guys or 5 cal bike for the the ladies. * Bike cadence is 55+ Reps for the sandbag movements increase by 2 each round. Each lunge equals a rep (Rt & Lt = 2) Flow is as follows: Bike 7 or 5, 2 SB Squats / 2 SB Lunges / 2 SB Deadlifts

Bike 7 or 5, 4 SB Squats / 4 SB Lunges / 4 SB Deadlifts . . Bike 7 or 5, 12 SB Squats / 12 SB Lunges / 12 SB Deadlifts ... continue adding 2 reps until clock strikes 20 minutes.