3x30 seconds rounds
1 assault bike
2 handstand hold
Each person do each station 3 times.
**Mash shoulders and back
*New cycle, add 5lbs to your perceived 1rm
Metcon (No Measure)
At 90% 1rm Shoulder press:
5 Push Press
5 Push Jerk
2xMax Reps Push press @90% 1rm Shoulder Press
10 Rounds for time:
15 seconds max effort assault bike arms only
*One person completes one complete round, while their partner rests. Each partner does 10 rounds total.
3x10 chest supported reverse flyes
-Use lightweight plates, lying face down on a bench, with your face off the end of the bench to keep chin neutral. Pull the plates straight back with locked arms and slow control the eccentric back to the floor.
Banded Rig Stretches