Continuing our focus on Games week. Today we get to touch a place of stimulus that allows us to explore our limits. Go fast, take chances, have fun. How will you decide to attack “Fire Storm”?
:30 Bike/ :30 rest
X 6 sets (building each set)
__________
5 Banded pass through
5 Supine banded pass through (lying on belly)
5 Scap push up
5 Scap pull up
2 Rounds
__________
3 Push up
3 No push up burpee
6 Walking lunge
5/3 Cal Bike or Row
4 Rounds for a building speed!
Bench press
Every 3:00 x 5 sets
Execute 8 Bench press
(60%1rm or 2 RIR)
RXConditioning:
3 Rounds:
15/11 Cal Echo Bike
11 Burpees over ballistic blocks or barbell
Intermediate:
3 Rounds:
15/11 Cal Echo Bike
11 Burpees over ballistic blocks or barbell
Baseline:
3 Rounds:
15/11 Cal Echo Bike
11 Burpees over ballistic blocks or barbell
3×10 Single arm kneeling bent row
+
3x 10-15 evil wheel
Rest as needed between supersets
