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) @85%

Conditioning:

Today’s conditioning is about wall ball accumulation into an all-out sprint. We expect a little bit of drop-off as the lactic acid builds up, but you’ve got 2min rest to try to flush it out. Score is total calories over the 4 sets. Do NOT count the tick-over calories. The wall balls must be unbroken for “Rx”.

4 sets

25 Unbroken Wall Balls 20/14 to 10ft

20sec Max Effort Assault Bike Calories

Rest 2min between sets

Finish:

200m Walk to flush legs, then foam roll quads and glutes for 2-3min