Warm Up

30 Seconds Work / 10 Seconds Rest X 2 Rounds

Jumping Jacks
Pvc Pass Overs
Push-up Negatives
Scap Pull-Ups
Alternating Lunges

Strength

Bench Press

Every 2 Minutes on the Minute X 5 Rounds
5 DB Bench Press

Coach Notes: Build Weight Each Round.

WOD

3 Rounds for Time (12 minute time cap)

COMPETITIVE

50/40 Cal Air Bike
33 Push-Ups

Coach Notes: Be Carful of Pacing Starting on the Bike, Break the Push-Ups Into Managable Sets So You Don’t Hit True Failure. Keep Breaks Short.

PERFORMANCE

40/30 Cal Air Bike
33 Elevated Push-Ups

Coach Notes: Be Carful of Pacing Starting on the Bike, Break the Push-Ups Into Managable Sets So You Don’t Hit True Failure. Keep Breaks Short.

LIFESTYLE

3.5 Minute Air Bike
20 Elevated Push-Ups

Coach Notes: Be Carful of Pacing Starting on the Bike, Break the Push-Ups Into Managable Sets So You Don’t Hit True Failure. Keep Breaks Short.