Bank Roll

16 min EMOM for Max Reps-

Min 1- 40 Seconds Max Rep Dumbbell Push Press
Min 2: 40 Seconds Max Lateral Hops over Dumbbells
Min 3: 40 Seconds Max Calories on Echo Bike
Min 4: Rest

Load: 50/35 lbs

WODprep Strategy Top Tips:

Warm-up (10 minutes): Each movement is relatively simple in complexity today. We want to focus more on the heart rate and getting some primer rounds in so we know how it is going to feel in round 2 or 3. 

Stimulus: Anaerobic Power Output and Gaming Strategy.  

Strategy: Pick your poison of intensity with today’s workout. We have 40 seconds of max reps at each station, with only 20 seconds to rest, recover, and transition. Pick paces that are aggressive, but maintainable, because your score will be the total reps from your lowest round.

• Pacing Strategy- Understanding the strategy for today, you’ll want to push hard, since we don’t have to worry about transitions. Thinking about where you can get the most bang for your buck, think about how doable that push press will be for you. The lateral hops will be a place where you can accumulate a lot of reps, but don’t let it fatigue you too much for the bike. 

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P.S.

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