For time:

5 rounds of:

15/12 Bike Erg Calories

15 Toes-to-bars

— then —

75 Dumbbell Snatches, 50/35 lbs

Bike Erg Calories / 12/10 Assault Bike Calories / 10/8 Echo Bike Calories

Stimulus is moderate pacing during the 5 round portion of this workout and then purposeful effort during the remaining dumbbell snatches. Athletes should find a pace on the bike and toes to bar that can be maintained throughout all 5 rounds. The second part is all grunt work; athletes should have a strategic rep scheme to keep a consistent and aggressive pace.

Athletes want to avoid coming out hot in the first 5 rounds so they donโ€™t light their grip and lungs up.

Shoulder Press 4×8

Use the same weight for each set.

* Rest 2:30 between sets.


GHD Hip Extensions 4×10

* Rest 1:30 between efforts.

GHD Hip Extensions / Barbell Good Mornings