WOD:

1) Concept 2 Bike – 12 sets of:

500m Easy

500m Hard

This is a continuous 12,000m piece, work to maintain equal paces each round.

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

Warm-up as needed. Start around 60-70% of your 1RM. Build only as heavy as you can maintain tempo. Tempo should be 3 seconds into the hole and fast up. Reference 3/5/18 for loading.

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

Warm-up as needed. Start around 60-70% of your 1RM. Build only as heavy as you can maintain tempo. Tempo should be 3 seconds into the hole and fast up. Reference 3/5/18 for loading.

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

Start light, focus on positioning over load. Alternate legs each rep. Build as heavy as deemed fit. Reference 3/5/18 for loading.

5) 4 rounds AQAP:

5 Dumbbell Power Cleans 70/50

10 Dumbbell Front Squats 70/50

15 Burpees

Scale as needed.

6) Hip Thrusts: 4 sets of 10

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

7) Sled Drag: 400m @ Bodyweight

Stimulus for this is a continuous walk, scale loading as needed.

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