3 Back Squats, 80% 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.

5 rounds, 1 min per station, for max reps of:

Bike Erg Calorie

Box Jump, 24/20 in

Kettlebell Swing, 53/35 lbs

* Rest 1 min Rotate immediately to the next station every 1 min, the clock does not stop or reset between stations.

Stimulus are consistent reps on each movement across all rounds of this workout. There will be compounding fatigue in this workout, meaning leg fatigue from the bike will affect the athletes ability to box jump over, and fatigue from explosiveness on box jumps will affect the athletes ability to create momentum on KB swings. Athletes should use round 1 as the pacing round and attempt to match it on all following rounds. If the athlete finds that they underpaced round 1 (went too slow), they can attempt to readjust and make round 2 the pacing round to be matched in the remaining rounds.

Remind athletes to stop and begin to switch stations with 5-10 seconds left in (Bike/Box Jump)