Warm Up

3 Rounds
30 Seconds Echo Bike
15 Band Rows
15 Band Good Mornings

Strength: Deadlift

Every 2 Minutes On The Minute

Push Hard On Set 3 ~ Aiming For A Potential Higher Rep PR
Then Decide If You Want To Do Lighter Back Off Sets Or Build With Some Heavy Sets.

5 Reps @ 58.5%
5 Reps @ 67.5%
5-10 Reps @ 76.5%
1-5 Reps @ 81-85.5% Or 5-8 Reps @ 58.5%
1-5 Reps @ 90-94.5% Or 5-8 Reps @ 58.5%
1-5 Reps @ 95-100% Or 5-8 Reps @ 58.5%

WOD

3 Rounds

ELITE

Echo Partner Bike
Partner A ~ 20 Sec / 20 Sec Rest
Partner B ~ 20 Sec / 20 Sec Rest
X 8 Rounds
Rest 1 Minutes

COMPETITIVE

Echo Partner Bike
Partner A ~ 20 Sec / 20 Sec Rest
Partner B ~ 20 Sec / 20 Sec Rest
X 8 Rounds
Rest 1 Minutes

PERFORMANCE

Echo Partner Bike
Partner A ~ 20 Sec / 20 Sec Rest
Partner B ~ 20 Sec / 20 Sec Rest
X 8 Rounds
Rest 1 Minutes

Stimulus Points

Go Hard On The 20 Seconds Of Work, This Is An Amazing Cardio Builder.

Accessories

Every 1 Minute On The Minute X 6 Minutes

Odd Minutes) 30-45 Seconds Farmer Hold
Even Minutes) 20-30 Seconds Kipping Practice

Cool Down & Dismissal

Quad Stretch
Pigeon Pose Stretch