WOD
Warm-up
2 Sets
20s/20s/20s Bike (casual, moderate, sprint)
10 Banded Upright Row
10 Banded Curl to Press
15 Supinated Pull-aparts
10 Dive Bomber Push-ups
Strength
5 sets
3/3/2/2/2 Bench Press (20X1)
6-8 Dual KB Rows (Heavy)
Rest 2 minutes
Set 1= RPE 7 (55-65%)
Set 2-3 = RPE 8 (65-75%)
Set 4-5 = RPE 9 (75-85%)
Conditioning
AMRAP in 16 Minutes (1 Minute On/1 Minute Off):
Max Effort Calories
*Walk rest or slow pedaling during your rest minute