Strength: Primer for workout
EMOM X 6
5 Strict Press @65-75% 1RM
LeanFit: DB’s
WOD: “Bike Gone Bad”
3 Rounds, 1:00 per station
Wall Balls (20/14)
Sumo Deadlift High Pull (75/55)
Box Jumps (20” for everybody)
Push Press (75/55)
Assault Bike Calories
-Rest 1:00-
RX: Must get at least 315 reps total, about 21 reps per movement on average. Some of the best in the world are upwards of 475
FW: RW/HAN. Must still jump, even if it’s 4”. The jump is more relevant in this workout than a 16”-20” step.
LF: Sub KB for SDHP, DB for Push Press, Row for Calories, step ups okay
