
Skill
Bike for 8 rounds
:45 @ 7/10 effort
:15 @ 9/10 effort
WOD
12min AMQRAP
20 Banded good mornings
20 Banded delt hell
20 Banded lat pull
5ea. Side Plank Hip Thrust
Rx, INT, Scaled
n/a
Swift
Partner workout
80-60-40-20
Sit-ups
Cal's of team choice
Skill
Bike for 8 rounds
:45 @ 7/10 effort
:15 @ 9/10 effort
WOD
12min AMQRAP
20 Banded good mornings
20 Banded delt hell
20 Banded lat pull
5ea. Side Plank Hip Thrust
Rx, INT, Scaled
n/a
Swift
Partner workout
80-60-40-20
Sit-ups
Cal's of team choice