HWPO Flagship
Warmup
3 rounds
15 cal Fan Bike
10/10 Half Kneeling Single Arm
Dumbbell Press
6 MAX Vertical Box Jump (Straight Leg)
20 Mountain Climbers
Strict Press
Build to a 3RM
5 x 3 @ 90%
Power Jerk
5 @ 67%
5 @ 71%
4 @ 78%
4 @ 84%
4 @ 84%
4 @ 84%
3 @ 71%
Metcon
5 Rounds
20/14 cal Fan Bike (HARD)
8 shoulder to overhead 185/135 lbs
Rest 1 min between rounds
+
5:00 REST
+
15/11 cal Fan Bike (HARD)
10 Burpee Over Bar
Rest 1 min between rounds
Accessories
6 x 12 Band Assisted Strict Pull-ups
4 x 12 Single Arm Overhead DB Tricep Extension
50 GHD Back Extension
Extra Work
55:00 Zone 2 (Spin Bike, Run, Row, Etc.)
