Warm Up

3 Rounds

20 Banded Face Pulls
15 Band External Rotations Right
15 Band External Rotations Left
20 Band Y Raises

3 Rounds
1 Minute Echo Bike
25ft Single Arm Farmer Carry Per Side

Strength: Bench Press

Every 2 Minutes on the Minute

5 Reps @ 50% Of 1 Rep Max
5 Reps @ 56% Of 1 Rep Max
10 Reps @ 60% Of 1 Rep Max
10 Or More Reps @ 60% Of 1 Rep Max

WOD

EMOM 20

ELITE

Even: 15/11 Cal Echo Bike
Odd: 25ft Farmer Carry (50/35)

*Every Round Add 1 Length To The Farmer Carry

COMPETITIVE

Even: 10/7 Cal Echo Bike
Odd: 25ft Farmer Carry (50/35)

*Every Round Add 1 Length To The Farmer Carry

PERFORMANCE

Even: 45 Seconds Echo Bike
Odd: 25ft Farmer Carry (35/25)

*Every Round Add 1 Length To The Farmer Carry

Stimulus Points

This Is A Death By Style Workout.
Once you fail on the carries, go back to 25 ft and rebuild.
Cals are to remain the same for the entire workout. Pick a category that you will be able to finish within 45 seconds

Accessories

Every 1 Minute On The Minute X 6 Minutes
Odd Minutes) 30 Seconds Side Plank Left
Even Minutes) 30 Seconds Side Plank Right

Cool Down & Dismissal

Forearm Stretch
Quad Stretch