Skill
EMOM for 10 minutes
3 back squats
Choose a moderately challenging load for the back squats that you can comfortably complete for 3 reps every minute without hitting failure in the last rep, leaving a couple in the tank each set. Any time remaining in the minute is your rest. Keep depth consistent round to round rather than letting it creep shallower as fatigue sets in.
Workout of the Day
7 rounds of 30 seconds at each station
burpee box jumps
rest
air assault bike
rest
You’ll rotate between two stations, working 30 seconds at each before resting, move quickly through your burpee box jumps and try to maintain the same number each round. Keep intensity high on the bike since it’s a short burst. Your score is total combined reps and calories across all 7 rounds.
standard: 20/20″
rx: 24/20″
sport: 24/20″
Leave a Reply