Warmup
Strength
Back squats
[All Percentages Based Off 1RM Back Squat]
1 Set of 3 @ 60%
1 Set of 3 @ 68%
2 Sets of 8 @ 73%
1 Set of 8+ @ 68%
Rest 1-3 Minutes Between All Sets.
WOD
‘DEATH RACE ‘ (10 min cap ).
BENCH MARK WOD
5 Rounds For Time:
15/12 Calorie Bike
10 Burpees
- If this workout is your JAM, find a hard but sustainable pace for all 5 rounds.
15/12 CALORIE ECHO BIKE
- 15/12 Cal Assault Bike
- 15/12 Cal Air Run
- 21/15 Cal Row
- 21/15 Cal Erg Bike
- If this one make you feel a little nervous, pick a station to "HAMMER" and a station to pace a bit.
- Round 4 IS the workout. Push hard there. The last round will be there!
- Make sure to RESET the monitor each round and stand to FULL EXTENTION on each burpee … DO IT!!!!