WOD
Warm-up
Dynamic Stretches/Warm-up
2 Sets
15/12 Calorie Bike
8e/leg KB Kickstand Goblet Squat
10 Single Arm KB Swing + 6 KB Windmill (L)
10 Single Arm KB Swing + 6 KB Windmill (R)
Strength
Every 3mins x 4 sets
5/5/4/4 Back Squat (20X1)
Set 1-2= RPE 7 (55-70% 1RM)
Set 3-4 = RPE 8 (70-75% 1RM)
*Aim to go slightly heavier than last week’s weight
Conditioning
For Time:
1500/1200m Bike
20 Alternating Front Rack Reverse Lunge (95/65) | (115/75)
10 Thruster
1000/800m Bike
16 Alternating Front Rack Reverse Lunge
8 Thruster
500/400m Bike
12Alternating Front Rack Reverse Lunge
6 Thruster