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