WARMUP
3x
1 min cardio
10 Air Squats
10 Worlds Greatest
:20 Prying Goblet Squat
STRENGTH
Back Squat
10-8-6-4-2
Start at about 50% and build to 80-90%
WOD
5 Rounds for Time
15/12 Cal Bike
3 Back Squats (from the rack) Rx+ 315/225 Rx 235/165 Fit 135/95 – **Or use 2 DBs in the front rack
**Rowing cals would be 20/17 if there isn’t a bike available
**You may have to share racks, which means you might have to wait on your partner at some point.
OPTIONAL POST WOD
2 Rounds:
15 GHD Sit-ups
100’ Double DB Front Rack Carry
15 GHD Sit-ups
100’ Double DB Overhead Carry
