Strength
Halting Deadlift
Set 1 – 6-8 reps @ 35%
Set 2 – 6-8 reps @ 45%
Set 3 – 6-8 reps @ 55%
Rest as needed
*Lift to knee, back to floor, then to full extension = 1 rep.
“To the Bike to the Wall”
4 Rounds for Time:
Echo Bike 20/15 calories
50 Double Unders
15 Wall Ball Shots 11/10 feet @ 20/14 lbs
Rest 3 minutes between each round
Time Cap: 20 minutes
Scaling:
– Scale cals to 16/12 to finish within the cap.
– Scale double unders to 75 Single unders.
– Scale wallballs to 14/10 or to 10/9ft.
– If not enough bikes substitute a 24/20 Cal Row.