WARM UP
5:00 bike @ 50/40 RPM
*Each minute add 5 RPM
10:00 build to working weight on back squat
SKILL
EMOTM 15:00:
(1-2) back squat
*Load weights as follows: 1-5 @ 80%, 6-10 @ 85%, 11-15 @ 90%. Attempt 2 reps as long as possible. Drop to singles if necessary.
WORKOUT OF THE DAY
10:00 AMRAP:
1 pull up
1 calorie bike
Lv2: Chest to bar
*Add 1 pull up and 1 calorie every round. Score total reps.