EMOM 9, alternating:
- a) 0:50 Assault Bike or Row
- b) 8 Goblet Squats, control eccentric and pause at bottom
3 sets of :
- Turkish Get Up bridges R/L – 10-12-15
- Band Walks R/L – 10-12-15
- Back Squat 3 reps – Building weight each set.
Strength: Back Squat
Met-Con: Assault Bike or Row
- Warm-Up: 3×1:00 Moderate Effort, alternating with partner(s)
- Every 5:00 x 4: 4×20/15 Calories Max Effort
SCALING GUIDE – Every set should be an all out sprint. For athletes who cannot sustain max output for 20/15 calories, reduce calories.