Recommended Warm Up (10 Minutes):

1:00 Bike

15 Air Squats

1:00 Bike

:30 Calf Stretch each leg

1:00 Bike

1:00 Couch Stretch each leg


10 Rounds for Time:

500m Bike

5 Strict Pull Ups


*Alternate on the bike erg with a partner for 10 rounds each.  The bike is always moving.  You can sub 15/12 Calorie Assault Bike for the bike if needed.  This took between 18-22 minutes.



Back Squat (20-25 Minutes)



*Work up to something heavy for 3.  Then drop weight and complete a good set of 6+ reps (no more than 10) at a lighter weight.  Drop set should be 85-90% of what you hit for your 3 rep for the day.

Skill Work