WOD:

Session A:

1) Assault Bike:

A) 5:00 Easy Warm-up

B) Every 1:00 x 10 sets – 5/4 Calorie Sprint

C) 4 x 20/14 Cals @ Just Legs + 20/14 Cals @ Just Arms + 20/14 Cals @ Both – All @ Moderate Pace. No rest between rounds.

Maintainable paces across each respective piece.

Distance references if you are changing modalities HERE

Session B:

1) Bench Press:

6 @ 70%

6 @ 80%

3 @ 90%

2 @ 95%

Rest 2-3 minutes between sets.

2) Kroc Row: 4 sets of 15/side

Rest 2-3 minutes between sets. Heavy as possible.

3) Banded Push-ups: 4 sets of 15

Rest 2-3 minutes between sets. You choose the appropriate band tension.

4) Close Grip Chin-up: 4 sets of 12

Rest 2-3 minutes between sets. Add load as deemed fit.

5) Dumbbell Floor Press: 3 sets of 30

Rest 2-3 minutes between sets. Heavy as possible.

6) Wide Grip Cable Lat Pull Down: 3 sets of 30

Rest 2-3 minutes between sets Heavy as possible.

7) Every 6:00 x 4 sets:

21 Burpees

15 Dumbbell Thrusters 50/35

9 D-Ball Over the Shoulder 100/70

Keep track of time to complete each set.

For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

https://www.youtube.com/watch?v=Raou7ZCMBoQ