Monday 6.1.20
Warm-up Prep (10-15 Minutes)
3 Rounds
1 Min Bike
10 Banded Hamstring Stretches each leg
10 Banded Pull Aparts
10 KB Deadlifts
Strength/Skill - Strict Press
EMOM 2 x 6 Rounds
4 Reps 75-80% of 1 RM
WOD (Workout of the Day)
"Double Time"
For Time
20-18-16 down to 2 in increments of 2
Assault Bike Calories
Kettlebell Swings 53/35
Incorporated Energy Systems in WOD: Oxidative, Phosphagen
Stimulus:
- Our goal for this workout is to target 10-16 Minutes
- This is a countdown ladder, less reps as you get deeper into the WOD, just grind this one, keep your bike pace between 22-28 and rep out the swings unbroken every round.
- Score is Rounds plus reps
*Scale accordingly if any exercise cannot be performed RX