Saturday January 20, 2018

Warm Up
1 minute
Easy Bike
Active Spiderman
Chest Stretch :30/:30

:45 seconds
Medium Bike
Active Sampson
Front Rack Stretch

:30 seconds
Fast Bike
Push up to down dog
Child's Pose
+
Movement prep and teaching 

WOD
Teams of 3
AMRAP 20
50 Strict Pull Up
75 Bench Press 95/65
100/70 Cal Bike

This workout comes down to managing muscular fatigue. It is set-up to go from pulling to pushing to cardio in order to allow athletes to keep moving through at a higher intensity. However, within each set there is still the chance to near failure, which is something we want to avoid. When athletes feel like they are nearing that point, switching out to one of their partners will get a fresh body working and allow them to recover. 5 is a good number to aim towards on pull-ups and 10 is a good goal for bench press and the bike, but athletes should also listen to their bodies in order to come back strong for the next set.