Thur July 24 "Hot Hand"

Move

1) On the 2:00 x 15 Rounds

3 Ring Rows
3 Walk Outs with a Push Up
6 Cals on Bike

Train

1) Hot Hand

On the 2:00 x 15 Rounds:
1 Rope Climb (15)
3 Wall Walks
Calorie Echo Bike in Remaining Time

Stimulus

Each 2:00 minute window begins with one rope climb and 3 wall walks before accumulating as many bike calories as you can in the remaining time. There is no rest between rounds, 30 minutes straight. Choose rope climb and wall walk reps/variations that you can complete in 1:00 or less, giving you equal time on the bike each round. Wall walks should take roughly 15 seconds per rep or less.

Extra Credit

On the 2:30 x 4 Sets:
4 Bench Press (Building)
8 Barbell Bent Over Row (Same Weight)