2 Back Squats, 85% 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:

30/24 Assault Bike Calories

20 Toes-to-bars

15 Overhead Squats, 95/65 lbs

20 Bar Facing Burpees

15 Overhead Squats, 95/65 lbs

20 Toes-to-bars

30/24 Assault Bike Calories

Stimulus is moderate pacing across entire workout. Athletes should go into this workout with a pre-planned rep scheme for each movement that will allow for consistent progress and avoid burning out.

The workout is won in the back half (after the burpees). Save a little in the tank for the final push.

Echo Bike: 24/18 Calories