Warm up: Coach’s Choice
WOD: 6 Rounds
Minute 1: Max Effort Bike Calories
Minute 2: Rest
*Complete three rounds on the assault bike and three on the bike erg.
Stimulus/Focus: Push as hard as possible on the bike. You have a 1:1 work rest ration. Score will be calories completed each minute for six separate scores.
Strength/Skill: Shoulder to Overhead
1 x 1
Stimulus/Focus: Once you are finished with the 6 rounds of biking, you will have 5 minutes to establish your 1 rep max shoulder to overhead. You can shoulder press, push press, push jerk, or split jerk to find your 1 RM.
Cool Down: Tabata Bar Hangs