Warm Up: 3 Sets
10 Good Mornings
10 Box Jump
Cardio: WattsUp
Assault bike:
5 min (70% effort)
5 min (80% effort)
5 min (70% effort)
Check the watts after 1 minute of medium effort or what you consider 70% effort and keep around that number for 5 minutes. (100% would be all out). For the 80% increase by 50-100 watts depending on how you feel.
WOD: 12 minute AMRAP
10 Deadlifts 135/95
30 Doubles Unders
