14 Minute AMRAP
14/12 Cal Bike
14 KB Swing (53/35)
14 AB Mat Sit Ups
14/10 Hand Release Push Ups
***Then***
Week 1 Shoulder Press (all percentages are of 90% of your 1 Rep Max)
1 x 5 @ 65%
1 x 5 @ 75%
1 x 5 @ 85%
2 x 20 @ 50%
OR
5 x 200 Meter Sprints
1:30 Rest Betweeen