5 Back Squats, 65% 1RM

* Every 2 mins for 10 mins.

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.

For time:

50/40 Assault Bike Calories

50 Pull-ups

50/40 Assault Bike Calories

The stimulus for today’s workout is moderate to moderate-high intensity with a mentally tough push at the end. Athletes will start the workout with a little primer to their heart rate, then go into some moderate volume gymnastic back into a ground finisher on the bike.

This workout is about controlling your heart rate early, hitting manageable sets while staying aggressive into a gut check/punch at the end. Hold on tight!

Echo Bike: 40/32 Calories