– CONDITIONING –
Bike Intervals

EMOM x 10:

1. :30 sec Max Cal Echo Bike
2. Rest

*Goal = keep RPMs well above 75 for men & 65 for women.
*Score = Total cals

– WORKOUT OF THE DAY –
AMRAP 15:

1 Bar Muscle-up
3 Power Snatch
15 Wall Ball Shots @ 14/20

*add 1 BMU after each round.

F: 65/95 – Pull-ups
P: 95/135
E: 115/165
M: 80/115