Hot Start
4x
:10 bike hard
5 dynamic burpees (jump high)
Rest :60
*goal is to increase or Maintain output on bike
Transition to burpees quickly
Score highest RPM Output you saw
Landmine Flow
2 rounds
500m/400m Row
15/15 Single Arm Seated LM Press
15/15 Tall Kneeling Upright Row (Rd 2: Standing Bent Over Row)
15/15 Tall Kneeling Goblet Press Out
Strength & Accessory
3 sets
9 Wide Grip Bench Press @2111
12 DB Hollow Body Position Pull Overs
15 Banded Lat Pull Downs
3 Sets
5 Push Press
6-8 Single Arm Staggered Db/KB Push Jerk
6-8 strict pull ups