WARM UP
EMOM 10:00:
1) :10 assault bike sprint
2) 10 deadlifts + 10 push ups
SKILL
3 rounds for completion:
10 Bulgarian split squats each leg
10 bench/floor press
WORKOUT OF THE DAY
13:30 AMRAP (1:30 work/2:30 rest):
10 deadlifts
10 bar facing burpees
10 assault/echo bike calories
RX: (225/155)
55+: (185/125)
Lv2: (275/185)
*Athletes should pick up where they left off on the AMRAP. Stress movement efficiency and quick transitions. Coach athletes to go 80-90% on the bike rather than selling out each round. Score total reps completed.