- 2:00 C2/ECHO Bike
- 12 PVC Pass-Throughs
- 12 Tempo OHS w/PVC
- 12 Alternating Inverted Toe Touch
- 12 Alternating Lateral Lunge
- 12E 3-Way Calf Raise
* Athlete Notes: Follow percentages above to accumulate volume at lower intensities. Perform set 4 at 75% of your 1RM, then you can choose to remain at 75% for sets 5-6 or slightly build across the sets to a heavy set of 4 for the day. Score is final 3 sets (Intervals 4-6) weight lifted.
For Time:
- 30 Overhead Squats (95/65)
- 200M Run
- 30 Front Squats (95/65)
- 400M Run
- 30 Alternating Front Rack Lunge (95/65)
- 800M Run
* Level 4: RX+ (115/85)
* Level 3: RX (95/65)
* Level 2: (75/55)
*Level 1: (65/45)
* Goal: <12:00, Time Cap: 15:00
* Athlete Notes: The barbell weight should be set to something where you’re curious if you could go unbroken on the opening set of overhead squats. Overhead Squats should be broken into no more than 3 sets so you are staying on task and not spending too much time here. Move at a moderate pace on your opening run to set yourself up for success getting back on the barbell. Running distances increase as we move through this workout, so save some gas in the tank thinking about the final 800M run which is the longest part of the workout where you will want to finish strong.
Minute 1: :20E Pigeon
Minute 2: :20E Twisted Lizard
Minute 3: :45 Standing Straddle