Strength/Conditioning
5 Rounds
Min 1 = 8-10 Front Rack Lunges (50% of Back Squat)
Min 2 = 10-12 DB Bench Press (heavy)
Min 3 = 30-60 Double Unders
Min 4 = 6-8 Strict Pull-ups
Min 5 = Max Cal Assault Bike
—rest 2 min between rounds
WOD Notes: Record (1) Lunge weight (2) DB Bench (3) # of PU (4) # of DU (5) Total cals. This is a high intensity body building workout that involves a lot of strict pushing/pulling work with the DU & Bike to get your HR up. Challenge yourself on each movement where your last rep should feel difficult for each rep range. Push yourself on the bike (90%+ effort).
Assistance
GHD or Abmat Sit-ups – Accumulate 100 reps