Metcon:
4 Rounds
15/12 Calorie Echo Bike
20 DB Step Ups 1×50/35lbs (held however) 20”
30 Wall Balls 20/14lbs
15/12 Calorie Echo Bike
-Rest 3 min between rounds
-With a 3 min rest between rounds, ATTACK the work each round
-Each round has a 7 min cap
Accessory Work:
2 Rounds through
8 Bench Press at 60% + 8 Strict Pull Up
6 Bench Press at 70%+ 6 Strict Pull Up
4 Bench Press at 80% + 4 Strict Pull Up
-2 Min Rest between each set
-Add 5% to barbell weight second time through
Mobility:
3 min quad smash per side
