6 rounds for time of:

12/10 Air Bike Calories

12 Overhead Squats, 75/55 lbs

Target time: 7-9 minutes
Time cap: 12 minutes

Stimulus is moderate intensity throughout. Leg fatigue will be a factor in this workout, so athletes should pace accordingly to avoid fast lactic acid build-up. Use the time between stations to catch a quick break (10 seconds).

Use the clock as the pacesetter, with the first round being the slowest and possibly having a little left for a sprint at the end. The goal for athletes should be 1 round every 1:30 or less.

4 rounds for quality of:

15 Strict Hanging Leg Raises

Single Arm Dumbbell Overhead Carry, pick load, L 30 yd/R 30 yd

Forearm Side Plank Hold, L 30 secs/R 30 secs

* Rest 2 mins

Single Arm Dumbbell Overhead Carry- as heavy as possible