Warm up: Coach’s Choice
Strength/Skill: Floor Press
7 x 7
Stimulus/Focus: Use 70% for all sets. Lift on a 2-minute clock.
WOD: Four Six-Minute Rounds
20/15 Calorie Bike
10 Toes to Bar
20/15 Calorie Row
10 Burpees
Stimulus/Focus: Complete this work as quickly as possible so you have time to rest before repeating. You will go through this sequence of work four times and will have a separate score for each round. You will use the assault bike for two rounds and the bike erg for two. If you can’t finish the work within the time domain, cut the reps in order to give yourself at least a minute to rest.
Cool Down: Tabata Handstand Hold