Recommended Warm Up (15 Minutes):

200m run

1 Minute Bike

1 Minute Row


1 Minute couch Stretch Each Leg

2 Minute frog Stretch

1 Minute Squat Hold


2 Rounds for Time:

600m Run

:30 Rest

1,000m Row

:30 Rest

2km Bike

:30 Rest


*This is NOT for time.  You to move through this at a pace you can focus on your breathing and stay nice and steady.  Should be an easy feeling/ moderate pace.  You should feel strong throughout this entire workout.  Just move today but move well.




Tempo Back Squat (15-20 Minutes)

3 x 3 @ 70% of 1 RM


*3-4 seconds on the way down.  Not a ton of volume.  The weight shouldn’t feel but so heavy, speed on the way up!  Work on technique and breathing while under tension. You should leave these squats wanting to do a little more.

Skill Work