Warm up: Coach’s Choice
Strength/Skill: Shoulder Press
2 x 2 x 2 x 2 x 2
Stimulus/Focus: Start at 80% and get AHAP. Lift on a 2-minute clock.
WOD: 15 Minute EMOM
Minute 1: Max Calorie Bike
Minute 2: 10 Box Jump Overs (24/20) + Max Toes to Bar
Minute 3: 10 GHD Sit Ups + Max Pull Ups
Minute 4: 100 Meter Run + Max Bar Muscle Ups
Minute 5: Rest
Stimulus/Focus: Push hard in the buy in to each minute so you can get to the working reps. You will complete this three times.
Cool Down: Tabata Side Planks