Strength
Back Squat 4×7 working up to 75-80% 1RM
WOD
In Teams of Three for Time: Relay Style…Each person does movement, then starts with 1st movement again…So #1 does 12 cal. bike, then #2, then #3…when all three finish, #1 does 12 Cal. bike then 9 Burpees, #2 can start bike when #1 is off and #3 can start when #2 is off…When #3 finishes the burpees #1 starts on bike again…you can never move on to the next movement until the person in front of you is done with it…so on and so forth until 12/9/6/3 is completed by everyone in your group, and that is your time
12 Calorie Assault Bike
Then
12 Calorie Assault Bike
9 Burpees to target 12 in above reach
Then
12 Calorie Assault Bike
9 Burpees to target 12 in above reach
6 Box Step Overs (2×53/35)(24/20)
Then
12 Calorie Assault Bike
9 Burpees to target 12 in above reach
6 Box Step Overs
3 Turf Length Sled Pushes (5x/3×45 loaded)
Fit WOD
20min AMRAP w/ Partner
Partner 1-Blvd Run
Partner 2- 5 pushups, 10 Russian KB 53/35, 15 SLSU, 20 DU’s (2x singles)
Switch once all movements are completed
