Warm up: Coach’s Choice
Strength/Skill: Shoulder Press- 5 x 3
Stimulus/Focus: Use 85% for all sets. Lift on a 2-minute clock.
WOD: 30 Minute AMRAP
15/12 Calorie Bike Erg
20 Pull-ups
15/12 Calorie Row
25 Kettlebell Swings (1.5/1)(1/25#)
15/12 Calorie Assault Bike
30 Air squats
RX+: Chest to Bar; (2/1.5)(1.5/1) KB; Pistols
Stimulus/Focus: This is a cardio grind. Push hard in each of the cardio movements and attempt to do your work in no more than two sets. Aim for 5 rounds.
Cool Down: Tabata Oblique Twists with Kettlebell