Back Squat
10 Reps @35% of 1RM
10 Reps @50% of 1RM
6 Reps @70% of 1RM
6 Reps @75% of 1RM
6 Reps @80% of 1RM
For Time:
5-10-15-20-25-20-15-10-5
Cal Bike
Rest 1:1 bt sets or alternate on the bike with a partner. These are supposed to be hard efforts but not all out sprints. If you don’t have a partner rest 0:15/0:30/0:45/1:00/1:15/1:00/0:45/0:30/0:15 after each set.
Immediately into
4x400m Run
*Rest 0:30 After each set
**Try to recover on the run the first few hundred meters and then find a good pace to settle in for the rest of the sets. You don’t have to wait for your partner to start the run.