Warm up: Coach’s Choice
Strength/Skill: Rope Climb Skill Work: 10 Minute EMOM
*Choose a number you can maintain as an EMOM for 10 minutes.
WOD Ten 3-Minute Rounds
10/7 Calorie Bike (Alternate Erg/Assault)
10 Burpees to Plate (45#)
10/7 Calorie Row
Stimulus/Focus: This will be a cardio grind. Depending on class size you will start on the bike or row. You will alternate rounds with the bike erg and assault bike (five rounds each). You will enter a time for each round for a total of 10 times. The rest time you have will be however long you have remaining in the 3 minutes after the work is completed.
Cool Down: 3 Rounds
5 Strict Knees to Elbow
10 Straddle Compressions
15 Arch Rocks