Warm Up
Repeat For 5 Minutes
5 Inchworm To Push Ups
10 Lunges
30 Jumping Jacks
Strength: Bench Press
Every 2:15 minutes on the minute
5 Reps X 70% 1RM
3 Reps X 80% 1RM
AMRAP X 85% 1RM
WOD
3 Rounds for Time
ELITE
12 Push Press (135/95)
15/11 Cal Bike
Rest Twice The Work
COMPETITIVE
12 Push Press (95/65)
15/11 Cal Bike
Rest Twice The Work
PERFORMANCE
12 Push Press (75/55)
10/8 Cal Bike
Rest Twice The Work
Stimulus Points
High Intensity Repeatable After Longer Rest.
Accessories
Every 1 Minute On The Minute X 6 Minutes
Odd Minutes) 30 Second Hollow Hold
Even Minutes) 30 Second Cobra Hold
Cool Down & Dismissal
Shoulder Across The Chest Stretch