Warmup:

High Knees 30’

Heel to Toe 30’

A-Skip 30’ *

B-Skip 30’ *

Banded 7s**,then…

10 Thread the needed

1:00 Echo Bike

8 push up to down dog

Barbell warmup – With an empty bar and in Clean Grip, perform 5 reps of: dip/shrug, dip/shrug/high elbows, hang power cleans, Elbow rotations, strict press, elbow rotations, Push Press

Videos courtesy of Runify and Mayhem Athlete, respectively.

For the banded 7s, use a light band and perform 2 sets of 7 reps of: chest pull apart (palms up), diagonal chest pull apart (each direction), elbow rotation, behind the neck tricep extension, banded pass thrus (palms down)

S/S/S:

Push Press

5X3

Add weight ea set

Video courtesy of Catalyst Athletics.

Third time with our Push Press progression this cycle.  Just like last time, use the dip as a chance to load up the hips and knees to really get a good explosion coming up.

WOD:

In 4 Min, complete:

400M Run

Max Cals – Echo Bike

-rest 2 Min

*Repeat for 3 total rounds

Score = total cals on Echo Bike

Video courtesy of Monroe Miller.

Aim to finish each 400M run in 2-2:30 minutes, giving you plenty of time to crank out some cals!!  Go to the beep as well since you are going into a 2:00 break.

Scaling Options:

Run -> 500M Row

Cool Down:

Scorpion Pose – 1 Min per side

Pigeon Pose – 1 Min per side