Warm-up
Spend 2 minutes in Z1
Then, 2 rounds for quality
10t DB snatches
12t OH lunges
10t S2OH
12 sit-ups with DB
Mobility
Front squat mobility session
Burn Strength
Complete 5 rounds with no rest between movements
20 plank ups
15 push-ups w/2 mountain climbers each time
20 hollow crunches
15 hard pulls on the ski erg
Rest 1:00
CF and Burn WOD
“Don’t Start Now”
5 rounds
1:30 work/:45 rest
10 devil’s press (35/20#)(25/15#)
ME cals AB with time remaining
Intended stimulus – looking at the work to rest ratio, you should immediately identify the fact that you cannot come out guns blazing at 100% effort. You are only getting a 2:1 work to rest ratio, so having a good idea of how hard to push the bike will pay off in the long run. But, the fact that there is a rest at all means you will be going a bit harder than you would if this was just an AMRAP. Try hitting that first round between 85 and 90% effort, recording how many bike cals you got, and try to hold on for all 5 rounds.
