*We are changing our client management software HERE

WOD:

1) Assault Bike – 3 sets of:

30-25-20-15-10 Calories

Hard/Sprint Efforts. Rest 4x the time to complete each interval.

2) Pause Back Squat: 3 Reps Every 2:00 x 4 sets

Warm-up as needed. Start around 60-70% of your 1RM. Pause in the bottom of the Squat for 3 seconds. No bouncing to come back up.

3) Pause Front Squat: 3 Reps Every 2:00 x 4 sets

Warm-up as needed. Start around 60-70% of your 1RM. Pause in the bottom of the Squat for 3 seconds. No bouncing to come back up.

4) Back Rack Front Foot Elevated Reverse Lunge: 5/side Every 2:00 x 4 sets

Start light, focus on positioning over load. Perform all reps on 1 leg before switching to the other. Set elevation height as desired.

5) For Max Reps:

2 minutes Power Clean 185/135

2 minutes Bar Facing Burpees

2 minutes Double-unders

2 minutes Bar Facing Burpees

2 minutes Power Clean 185/135

Scale as needed.

6) Cable Pull Throughs: 3 sets of 20

Rest 90-120 seconds between sets. Heavy as possible.

7) Sumo Stance Good Morning: 100 Reps @ 45/35

No putting the bar down. Focus on quality of movement, not speed.

8) Reverse Hyper: 3 sets of 20

Rest 90-120 seconds between sets. Heavy as possible.

For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE