Warm Up
Repeat For 5 Minutes
15 Band Row
15 Band Good Morning
30 Seconds Echo Bike
Strength: Deadlifts
Every 2:15 minutes on the minute
3 Reps X 65% 1RM
3 Reps X 75% 1RM
AMRAP X 80% 1RM
3 Reps X 75% 1RM
3 Reps X 65% 1RM
WOD
4 Rounds
ELITE
1 Minute Max Cals Echo Bike
1 Minute Max Burpees
2 Minute Rest
COMPETITIVE
1 Minute Max Cals Echo Bike
1 Minute Max Burpees
2 Minute Rest
PERFORMANCE
1 Minute Max Cals Echo Bike
1 Minute Max Burpees
2 Minute Rest
Stimulus Points
High Intensity, Try Your Best To Recover During The Rest.
Accessories
Every 1 Minute On The Minute X 6 Minutes
Odd Minutes) 30 Second Farmer Hold
Even Minutes) 16 Alternating Cossack Squats
Cool Down & Dismissal
Pigeon Pose Stretch
Calf Stretch