Warm up: Coach’s Choice
Strength/Skill: Floor Press
6 x 6
Stimulus/Focus: Use 80% for all sets. Lift on a 2 minute clock.
WOD: 30 Minute AMRAP
500 Meter Row
10 Pull Ups
400 Meter Run
10 Devils Press (50/35)(35/20)
*Use two dumbbells for devils press*
Stimulus/Focus: This is a cardio grind. The rig and the dumbbells are just in there to split up your cardio. Find a pace and settle into the long time domain. The row and run each count as one rep. If you get out the door on one you can finish and count the rep . . . if you want to . . . 🙂
Cool Down: Tabata Ab Mat Sit Ups