5 Back Squats, pick load

* Every 2 mins for 10 mins.

85% 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.

Complete as many rounds as possible in 12 mins of:

Single Dumbbell Walking Lunge, 50/35 lbs, 25 ft

50 Double Unders

Single Dumbbell Walking Lunge, 50/35 lbs, 25 ft

15/12 Air Bike Calories

Target number of Rounds: 4.5 Rounds +
Minimum number of Rounds before scaling: 3.5 Rounds

Stimulus is moderate pacing, considering the effort going into the lunges. Lunging can be difficult if athletes increase their heart rate/respiration rate too much on the bike/double unders. Effort on the bike should allow athletes to go directly into each station without hesitation.

Use the clock to set and keep a consistent pace from start to finish. 1 Round every 2-2:30 would be a great pace.