Monday 12/12
Warm Up
5 Minute amrap
12/8 Cal Ski
5 Light Single Arm Kneeling DB Press (each side)
10 Banded Face Pulls
10 push press

Review the push press and build up to your starting weight

:10 Strength
Push Press
Every 1:30 for 6 Minutes (4 sets) Off 1 RM
1×10 @ 50%
1×10 @ 55%
1×10 @ 60%
1×10 @ 60%

:30 WOD
4 Rounds For Time
28/18 Cal Bike
10 D-Ball or Sandbag Cleans (over the shoulder) 100/75

*target time has a lot to do with the PACE you can keep on the bike and thats what we are practicing today. some of us can pace 28 cals in 2 minutes without dropping off some of us can pace that in 2 minutes or less. find an uncomfortable pace you can hold on the bike.

Today we focus on pacing…The goal of this workout is for each athlete to find a steady pace that athletes can hold for all 4 rounds. KEEP MOVING. This means don’t go out hot and fall off on round 2.
Cool Down
Foam Roll target legs and lats