A
Power Primer
Go every 90s x 4 rnds:
7 High/heavy wall balls (so upscale from where you normally would)
7/5 Cal echo bike (full send)
*On the wall balls use a heavier weight, or higher mark, or both! Make it so the 7 reps are hard and need a really powerful drive. Echo bikes should be getting sent on this one. Sub 30s rnds here- scale if needed.
B
RIP THE BANDAID
On the 4:00 x 5 Rounds:
16 Double DB Box Step Overs (22.5/15kgs, 24/20″)
16 Wall Balls (20/14lbs, 10/9ft)
30/21 Calorie Echo Bike
*Score = Total Time
Big, painful, full send kind of sprints again. Should have at least 1 min rest on rnds 1&2- if not, scale as needed first one to dial in would be bike cals to 21/15 or weight on box step overs
