| Programming Notes: Properly pace your bike portion today. Max Cal does not mean max effort. Strength: 17 mins to find new 1RM Split Jerk |
| WOD: AMRAP 5 min: Max Cal Assault Bike, Then immediately into 2 Rounds for time of: 30 Lunges w/DB at side (30/20) 30 Wall Balls (20/14 to 10’/9’) 30 DB Renegade Rows (30/20) Score 1 = Calories Score 2 = Time for the 2 Rounds *This will be on a continuous clock, so take your time and minus 5 mins for part 2’s score, or minute 10, 15 20 min etc if we need to go in heats L2: (25/15), (14/10) L1: (20/10), (10), Plank Rows |
| Accessory: DB Arnold Press 3×8 |
| Recommended Stretching: Lizard Pose Eagle Pose Saddle Pose |