SWOD

3 sets of:
Overhead Press x 3 reps* @ 5 lbs more than last time
Tuck Rock to Tuck Sit x 15 reps
Wall Sit x 30 seconds

*Note: On the third set, perform an AMRAP with at least 3 reps. If this is your first time Pressing on our new cycle, start at 80%.

WOD

15-12-9 for time of (6 min cap):
Floor Press (135/95)
Calories on the Bike or Rower

FINISHER

3 x 20 Hip Extensions