WOD – Wed, Jul 2

STRENGTH
Bench Press (GOALS + GUIDANCE: Build to a 8/10 effort or 80% of your 1 rep max, and hold the same weight across for all five sets. Remember to always have a spotter!
)

CONDITIONING
“Cage” (Time)

18/15 Cal Bike
24 DB Push Press
30 Box Jump Over, 20″
24 DB Push Press
18/15 Cal Bike

MCx: 50/35
MAx:15/12 cal, 35/20, step overs
MVx: 12/9 cals, 18 db push press 25/15, step ups

GOALS + GUIDANCE: Hit the first bike hard (:75-:90), but leave enough in the tank to go unbroken or in two quick sets on the dumbbell push press. The box jump overs are the workout. Find a rhythm, keep moving, and breath on the step down. After that, hold on through the second set of push presses and empty the tank on the final bike. Target 8–12 minutes.