Warmup:

1:00 Bike – EZ pace

Side lunge 30’ and back

Inchworm push-ups 30’

1:00 Ski Erg – Med pace

10 Scorpion stretches

10 Thread the Needle

:30 Bike Sprint

:30 Ski Erg Sprint

S/S/S:

Bench Press

5X5

Increase weight ea set

Compare to 26Jan2024

Video courtesy of Rogue Fitness.

What better way to finish up re-test week than with some good ol’ Bench Press?! Again, if you hit every Bench session this cycle, we should be able to go heavier on each set compared to what was used on 26Jan.  Keep your form on point and push through these!!!

WOD:

AMRAP 14:

5 Cal Echo Bike

5 Cal Ski Erg

5 Cal Row

10 Cal Echo Bike

10 Cal Ski Erg

10 Cal Row

…etc, add 5 cals per movement every round

Score = Total Cals at the end

Video courtesy of Kristi Eramo O’Connell.

Quick transitions and a steady-yet-fast pace will make you the king or queen of the Cals today!

Cool Down:

Couch Stretch – 2 Min per side

Doorway Stretch – 1 Min per side