WARM-UP

AMRAP x 4 MINUTES
:30 Bike (Easy Pace)
4 Lunge-Lunge-Squat w/PVC*
4 Vertical Jumps

Into…

AMRAP x 4 MINUTES
:30 Bike (Hard Pace)
4/4 Staggered Squats
4 PVC Front Squat or Overhead Squat (:02 pause at the bottom)

*During the Lunges, perform PVC Pass Thrus. When you squat, place PVC in front rack or overhead position.

STRENGTH (ALL)

3×3*
Squats

*Keep weight Moderate-Heavy across all Sets. Option for Front Squat or Overhead Squat.

NOTE — During this strength cycle we will alternate weeks between Squat and Deadlift for an additional lift. Athletes can choose to focus on the Front Squat or Overhead Squat during the Squat weeks.

(Score is Weight)

WORKOUT (PERFORMANCE)

4 ROUNDS FOR TIME
25/20 Cal Bike
20 Alt. Pistols

(Score is Time)

WORKOUT (FITNESS)

4 ROUNDS FOR TIME
20/15 Cal Bike
20 Narrow Stance Air Squats

(Score is Time)

OPTIONAL COOL DOWN (ALL)

2 SETS FOR QUALITY
100m EZ Walk*
2:00 Foam Roll**

*Nasal only breathing
**Lats / Glutes / Hamstrings

-Rest as Needed b/t Sets-

(No Measure)