WOD
Warm-up
Dynamic Warm-up/Stretches
2 Sets
20sec Deep Squat Hold
12 Alt Cossack Squats (low transitions)
10 Alt Push-up Pike Toe Touch
8 No Clap No Jump Burpee
15sec Bike Sprint (80-90% effort)
Strength
Every 3mins x 4 sets
5/5/4/4 Back Squat (21X1)
Set 1-3 = RPE 7 (50-65% 1RM)
Set 4 = RPE 8 (65-75% 1RM)
Conditioning
AMRAP in 12 Minutes:
2 Alt Front Rack Lunge (L+R=2)
2 Burpee Over Bar
6/4 Calorie Bike
4 Alt Front Rack Lunge
4 Burpee Over Bar
10/7 Calorie Bike
6 Alt Front Rack Lunge
6 Burpee Over Bar
14/10 Calorie Bike
BB weight: (75/55) | (105/70)
*every round add +2 reps & 4/3cal to each movement