Warm-up: Coach’s Choice
Strength/Skill: Push Press – 6 x 6
Use 80% for all sets. Lift on a 3-minute clock.
WOD: 20 Minute EMOTM
Even Minutes: Bike Calories
Odd Minutes: Max Effort Push Press (75/55)(55/35)
*You will alternate your biking minutes between the assault bike and bike erg–with 5 rounds on each one.
*Your score is your total number of calories and push press reps.
Stimulus/Focus: This will tax your lungs. Push as hard as you can each minute. Try not to put the bar down more than once in the push press rounds.
Cool Down: Tabata Bar Hangs (from the rig)