1:30 Pvc pass through while coach is going over board then
AMPAP 6 Minutes
10/7 Calorie Bike, increase intensity
:20 Dead Hang
10 Hollow Rocks
:20 Plank Transitions

Pull up, push review
3 Rounds
1:00 Max Rep Banded Strict Pull Ups
:30 Rest
1:00 Max Rep Push Ups
:30 Rest
Pull Ups: Use a band that allows for FAST reps. Athletes may start with a lighter band and increase
band thickness as needed.

Push Ups. Use a band if needed to allow perfect form and fast reps.

Goal is the same or more reps that 2 weeks ago
with less rest between sets.

Wod-
Teams of 6. TRY to team up with people that are similar height as you. Would rather not have you adjusting the seat every switch or using 3 different bikes for one team of 6

AMRAP 16 Minutes, in Teams of 6
10/7 Calorie AirBike

CONDITIONING
Feel: Gas Pacing: Send
Target Score: 5 Rounds Each
Firebreather Score: 7 Rounds Each

Cool Down- Standing straddle and butterfly