Pre-Class
50 Cal Echo Bike

Try to pick a easy/moderate pace that you think you can hold on to. Pay attention to your cadence in the top right hand corner of the screen. At each set of 10 calories, check in with yourself and see how you are feeling. If it feels easy, speed up your cadence by 3 rpm. If it feels difficult but it isn’t getting worse, maintain. If it’s too difficult lower by 5 rpm.

Primer:
Green band over the rig stretch, elbow through. Keep arm against your ear.
With a Red Band:
7 Underhand banded pull-aparts
7 overhand banded pull-aparts
7 Diagonal banded pull-aparts from hip
7 Front rack banded strict press
7 Behind the neck banded strict press
5 Kettlebell windmills each arm with a light kettle bell. Probably a blue or a pink.

Strength:
Strict Press
EMOM 5
3 Reps Easy-Moderate Weight
Same weight across sets
then–
10:00 to find 1RM

WOD:
‚ÄúDeath by Clean & Jerk”
Barbell 95/65
Min 1: 1 Reps
Min 2: 2 Reps
Min 3 : 3 Reps
etc. until failure (or 14:00 is complete)