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
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