WARM-UP
3 ROUNDS
1:00 Bike (EZ-MOD)
12 Pike Shoulder Taps
10 Single DB Strict Press*
10 Up-Down + Mountain Climber**
*R2 & R3 complete DBL DB Strict Press.
**1 Rep = Hands go to the floor, sprawl back into top of Push-Up position, complete 1 Mountain Climber on each leg, jump feet up, stand.
STRENGTH
Metcon (Weight)
6 SETS*
3 Strict Press
+
3 Push Press
*Build to a Moderate weight.
(Score is Weight)
**The OH progression for this strength cycle will act differently from other strength movements. We will see a variety of OH complexes over the 8 weeks to build strength and improve cycling.
WOD
Metcon (Time)
FOR TIME
Cal Bike
Shoulder To Overhead (135/95)|(95/65)
*Adjusted Calories: 20-15-12-8-5.
-Hard Cap 13:00-
(Score is Time)
KG BB: (60/42.5)|(42.5/30)