Strength
10 Min Running Clock
ODD = 3 Push Press @ 90% (use rack)
EVEN = 30 sec Hollow Hold
Conditioning
Complete with a Partner – 12 Rounds (interval style)
8 Push Jerks @ 60%
1 Rope Climb 20ft
25/20 Cal Bike (15/12 Assault)
WOD Notes: TD = 1:15-2 min / round. Each partner will do 6 rounds total. Partner A will complete one full round, while partner b rests and vice versa. Each round is 95%+ effort, since you built in rest while partner is working. RC scale = 3 up/downs. Make sure that you adjust seat height for your partner every round. Classes over 10 athletes will have to use rowers (20/15 cal).
Sam P – Sprinting on the Air Dyne!