WOD

Warmup:

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

  • 3RM

TIMECAP: 20:00

Met-Con: Assault Bike or Row

  • Warm-Up: 3×1:00 Moderate Effort, alternating with partner(s)

2:00-3:00 Rest

  • 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.