WOD:

Session A:

1) Assault Bike – 10 sets of:

1 minute Wattage @ 100% Bodyweight

1 minute Wattage @ 150% Bodyweight

1 minute Wattage @ 200% Bodyweight

This piece is 30 minutes straight through. Scale as needed for desired intensity/ability.

Session B:

1) 5 sets of:

1 Pause Front Squat +

1 Front Squat +

1 Pause Front Squat +

1 Front Squat

Rest 2-3 minutes between sets. Build as heavy as deemed fit. Pause in the bottom for 2-3 seconds on Pause Squats.

2) 5 sets of:

1 Pause Back Squat +

1 Back Squat +

1 Pause Back Squat +

1 Back Squat

Rest 2-3 minutes between sets. Build as heavy as deemed fit. Pause in the bottom for 2-3 seconds on Pause Squats.

3) 9-15-21 – AQAP:

Squat Cleans 135/95

Bar Facing Burpees

Scale as needed.

4) Glute Ham Raise: 5 sets of 5

Rest 90-120 seconds between sets. Add load/assistance as deemed fit.

5) Single Leg Hip Thrust: 4 sets of 15/side

Rest 90-120 seconds between sets. Focus on position and activation. Perform all reps on 1 side before switching.

6) 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