Tue Apr 21

Train
2.5 Min AMRAP, 1.5 Min Rest, 5 Rounds:
12/9 Cal Echo Bike
15/12 Calorie Row
Max Reps Burpee Box Jump Overs @ 24/20

Move
2.5 Min AMRAP, 1.5 Min Rest, 5 Rounds:
45s Bike
45s Row
Max Reps Burpee Step-ups

Warm-up
2 Sets:
10/8 Calorie Row
10 Banded Pass Throughs
10 Banded Pull-aparts
6/6 Bottoms Up KB Press

Strength
2 Strict Press @ 85%
Every 2 Min x 5 Sets

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Stimulus
Strength: these are heavy but you should have 1-2 reps in reserve after each set. Feel free to lower the weight and add a tempo instead

Train: work quickly to get through the bike and row under 1 min each so you get at least 30s of BBJO