WOD
EMOM x 16 MINUTES
MIN 1 -- Max Cal Bike
MIN 2 -- 12 DB Push Press (50/35/25) + 6 Up-Downs
MIN 3 -- 12 DB Suitcase Lunges + 6 Up-Downs
MIN 4 -- Rest

Capacity Work

EMOM x 16 MINUTES
MIN 1 -- Max Cal Bike
MIN 2 -- 8 DB Push Press + 6 Up-Downs
MIN 3 -- 8 Lunges + 6 Up-Downs
MIN 4 -- Rest

COOL DOWN
5:00 Foam Rolling Focused on Quads & IT Band

Homework

Conditioning
12 Rounds  
100m Run
35 Double Unders
---Rest 3:00---
12 Rounds
5 DBL DB Snatch (50/35)
7 Burpees

Gymnastics (80%)
AMRAP x 12 MINUTES
12 HSPU
15 TTB
50' HSW
10 Pistols

Comment

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