5 Back Squats, pick load

* Every 2 mins for 10 mins.

75% of heavy single from week 1

Athletes should go off of their Heavy Single from week 1, and if they are new or missed, then use a lightweight that feels good and looks good.
Make sure athletes focus on a deep stomach breath before every lift.

5 rounds for time of:

10 Lateral Burpee Over Dumbbells

Single Dumbbell Walking Lunge, 50/35 lbs, 50 ft

20/16 Air Bike Calories

TARGET SCORE
Target time: 12-14 minutes
Time cap: 16 minutes

STIMULUS and GOALS
Stimulus is moderate intensity across all rounds. Athletes should be mindful of their pacing on the bike so that they can move directly into burpees on the next round with maintained intensity. Workout is designed to steadily take away athletes legs and lunges as they grind through the rounds. Managing the lactic acid early on is going to be key to sustaining consistent pacing across rounds.

Athletes just need to be steady and try to keep round times similar across. Save the push for the final bike.