Wednesday, March 10th, 2021

Workout of the Day:
“Learning to Fly”
21-15-9 reps of:
Assault bike calories (males 27-21-15)
Bench press (60% of athlete’s 2 rep from last week)
Ring dips

 
Conditioning Work:
EMOM x 9 (3 rounds): 
Running option:
Min 1:  200 meters
Min 2:  150 meters
Min 3:  100 meters
Or 
Rowing option:
Min 1:  20/15 calories
Min 2:  17/12 calories
Min 3:  14/9 calories