Warm-up

Strength:

Tempo Back Squat @32X1

3×65, 2×70, 2×75, 1×80, 1×82%

Followed by one set of 1 Tempo Back Squat @32X1 + 2 Back Squats (no tempo) @87%

Conditioning:

2 person team for total calories after 20 rounds (10 each)

Against a 60sec Clock:

15 Unbroken Wall Balls 20/14 to 10ft/9ft

Max Calorie Assault Bike in the remaining time

-Alternate minutes/rounds with each other. Keep the calories/monitor going for the full 20min. Stop pedaling at the top of the minute and don’t game it by trying to extra tick over calories! (you’ll already get a few)