Move

1) Pause (Top) Bent Over Rows:
5 x 6 building to technical load

7 Min AMRAP, 2 Min Rest, 3 Rounds:

R1: 12/9 Cal Echo Bike + 9 Box Step-ups
R2: 12/9 Cal Echo Bike + 9 Knee-Raises
R3: 12/9 Cal Echo Bike + 3-6-9…Seated Rope Climbs

Train

1) Pause (Top) Bent Over Rows:
5 x 6 building to technical load

2) 7 Min AMRAP, 2 Min Rest, 3 Rounds:

R1: 12/9 Cal Echo Bike + 9 Box Jumps @ 24/20
R2: 12/9 Cal Echo Bike + 9 Toes-To-Bar
R3: 12/9 Cal Echo Bike + 1-2-3…Rope Climbs @ 12’

Stimulus

1) Looking to develop upper back strength and midline stability here. Start with light loads and take small weight increases over the five sets

2) Pick your own adventure here today as you can get through a lot of rounds every 7 minutes. Echo bike calories remain the same across all three 7 minute AMRAPs, re-start with the bike every round