Warm Up
2 Rounds of:
- Run 150m
- Jump Rope x 30 (doubles or singles)
- Back Squat x 10 (bar only)
- Burpee to a 6” Target x 5
Workout of the Day
A. 6 Sets – Back Squat @ 30X1
- Set 1 – 3 reps @ 80-85%
- Set 2 – 2 reps @ 85-90%
- Set 3 – 1 rep @ 90-95%
- Set 4 – 3 reps @ 85-90%
- Set 5 – 2 reps @ 90-92%
- Set 6 – 1 rep @ 92-95%
Rest 2-3 minutes between sets
B. For Time:
- Row 500m
- Double Under x 50
- Row 400m
- Double Under x 40
- Row 300m
- Double Under x 30
- Row 200m
- Double Under x 20
- Row 100m
- Double Under x 10
Or: Bike 1000m, 800m, 600m, 400m, 200m
