Warm up: Coach’s Choice
Strength/Skill: Deadlift (15 x 1)
Stimulus/Focus: Use 85% of your 1RM for all 15 lifts. Lift on a 45-second clock.
WOD: Three 5-Minute Rounds
18/14 Calorie Assault Bike (500/450 Calorie Bike Erg)
14 Box Jump Overs (24/20)
10 Deadlifts (225/155)(155/105)
Stimulus/Focus: Complete the work as quickly as possible to give yourself as much time to rest as you can before starting the next 5-minute round. Aim to complete all work in about the same amount of time each round.
Cool Down: Tabata Bottom to Bottom Squats–Coach Marc’s favorite! Wish him a Happy Birthday! 🙂