Warm up: Coach’s Choice
Strength/Skill: Shoulder Press – 6 x 4 x 2
Stimulus/Focus: Start at 70% and get AHAP. Lift on a 3-minute clock.
WOD: 4 RFT (15 Minute Cap)
15/10 Calorie Bike
10 Burpee Box Jump Overs (24/20)(Box Facing)
5 BMU
*Alternate Assault Bike and Bike Erg
Stimulus/Focus: Happy Friday! We are glad you are here! 🙂
Cool Down: 3 Rounds
15 GHD Sit Ups
15 GHD Extensions