Strength: EMOM x 8
Min 1: 3 Deadlifts
Min 2: 15-20 GHDSU
Intermediate: 10-15 GHDSU
Beginner: 40s Sit Ups
WOD: Every 4:00 for 5 rounds: RX / Intermediate / Beginner
Air bike for sustained watts
– Use the first minute to see how high you can keep the watts for the entire minute.
– Rest the remaining time.
– For the remaining 4 rounds, only bike as long as you can keep the watts above what you were able to sustain in the first minute, then rest the remainder of the 4:00.
Home Workout: For total distance:
10 sets: 1:00 run | 1:00 walk