WOD:

#smile

20 Rounds

3 Burpees

1 Lungster (35/25lbs) *1 Lungster = Reverse Lunge R, Reverse Lunge L, Thruster. ( Can also perform Lungster with 1 DB Across chest, performing lunges and then a single DB Thruster across chest)

*Complete 10/7 Cal Assault Bike, Erg Bike, Row or Ski Erg at start and after rounds 5, 10, 15 and 20.

BIKE ERG RECOVERY WOD:

BikeErg
Warm-up: 5min from easy to mod 
3x (30sec hard (100rpm), 30sec easy (80rpm))
2min recovery (50rpm)
2x (10sec sprint at max effort (105rpm), 50sec easy (80rpm))
3min recovery (50rpm)

4 sets: 
4x (40sec hard at 95rpm, 20sec easy at 80rpm)
Rest: 4min easy after each set
Total: 48min

*Adjust the damper setting to hit the RPMs and the targeted intensity.
*For example, Rich would might have damper on 1 for easy, 3 for mod, and 5 for hard at 85rpm