3 Rounds:
200m Jog
20 Banded Lateral Side Step (Each Way)
20 Banded Monster Walk (Forward/Backward)
15 Banded Air Squats

2 Sets
21-15-9
Kettlebell Front Squats 2x35/20
Run 400, 300, 200 meters
-Rest 5 Minutes between sets-

RX+:
2 Sets
21-15-9
Kettlebell Front Squats 2x53/35
Bike Cals
-Rest  5 Minutes between sets-

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Athletes Notes

TARGET SCORE
Target Time each set: sub 8 Minutes

Time Cap each set: 10 Minutes

STIMULUS
This is a high heart rate workout with serious quad burn. The idea is to push through that burn as much as you can!

WORKOUT STRATEGY & FLOW
Push the pace on the run (bike), but make sure you are able to recover for the squats.

The kettlebell squats are ideally unbroken.

Sub dumbbell front squats if needed.

3 Rounds:
10/10 Bent Over Single Arm Rows
20 Seated Dumbbell Tricep Extensions
20 Dumbbell Lat Pull Overs