Friday, October 1st

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Strength: In 15 minutes build to a 3RM Overhead Squat *Taken from the rack*

Conditioning: Every 1 min for 20 mins, alternating between: 40 Double Unders 20 Push-ups 15/12 Assault Bike Calories 4 Wall Walks Rest 1 min

Workout – If reps are not achievable in the first round, drop prescribed reps to whatever is achieved at the 45 second mark and use that to match your next 3 rounds. Wall Walks – we want to be aggressive here, knowing our shoulders will fatigue but that the 60s rest comes right after. Scale to box around-the-worlds.

Today’s bike should be a different pace than Wednesday’s, we want an alt out pace to achieve the calories and earn some rest

Large classes can adjust starting positions*