For time:
50 Bike Erg Calories
Sandbag Bear Crawl, 100 ft
40 Bike Erg Calories
Sandbag Bear Crawl, 80 ft
30 Bike Erg Calories
Sandbag Bear Crawl, 60 ft
20 Bike Erg Calories
Sandbag Bear Crawl, 40 ft
10 Bike Erg Calories
Sandbag Bear Crawl, 20 ft

Goal: Just get it done.

A fun and challenging looking workout today. The calorie bike is something you will be able to push the pace a bit, but you want to be smart. Ideally, for each set of calories aim to get them done in 5, 4, 3, 2, and 1-minute. Adjust accordingly. The reps listed for the sandbag bear crawl are in feet and the loading here should be moderate-heavy and allow for continuous movement with minimal rest. Work to keep your hips low and pull the bag no further than the top of your head. Think about inching your way down as opposed to long strides/pulls. The goal for today, just get it done. Grind through this one and don’t be surprised if the intensity feels naturally a bit lower.

Post Work
For quality:
Dead Hang, 2 mins
Pec Stretch, L 1:30 min/R 1:30 min
50 Band Pull Aparts
*Accumulate the total for recovery

Accessory work today is focusing on recovery. Work through this for quality with a focus on gaining range of motion. For the band pull-apart, focus on keeping your shoulders down and back while using a light mini band. This will allow you to move with control and avoid the urge to shrug upwards.