WOD – Thu, Jul 24

STRENGTH
Back Squat (GOALS + GUIDANCE: Coaches will help you build to 85% which you’ll hold across all five sets. Take two minutes of rest between sets. Record your weight)

CONDITIONING
“Don’t Drop My Heart” (Time)

15 Cal Bike
25 Hand-Release Push Ups
50 KB Swings
25 Hand-Release Push Ups
15 Cal Bike

MCx: 53/35
MAx: 12 cals, 20 knee hr push ups, 35/26
MVx: 9 cals, 15 knee push ups, 35 swings 26/18

GOALS + GUIDANCE: Start with a controlled effort on the bike (:60), then settle into short, efficient sets on the push-ups (10/8/7 or quick sets of 5) to avoid reaching failure. Choose a kettlebell weight you can swing unbroken or in 2–3 quick sets. Yes, the swings are overhead (if your shoulders allow). The second set of push-ups will feel spicy, so break early into short, quick sets. Finish the workout with a hard push on the bike (faster than :60). Target 7-9 minutes.