WOD:

#Noah’s Ark

3 sets
25/20 Calorie assault bike (OR 20/15 Calorie Echo Bike)
25 Push ups
50 Air squats
100 Double unders
50 Air squats
25 Push ups
25/20 Calorie assault bike (OR 20/15 Calorie Echo Bike)
-Rest 3:00 b/t sets-

Target Time: Target 7-9 min

Cap Time: 10 min

Scaled Version to allow to finish in Cap:

3 sets
20/15 Calorie assault bike
20 Push ups
40 Air squats
80 Double unders
40 Air squats
20 Push ups
20/15 Calorie assault bike
-Rest 3:00 b/t sets-

STRENGTH:

#Back Squat
– 10 sets x 3 reps @75% 1RM Back Squat
* Rest 60-90 secs minutes between sets

#Front Squat
– 5 sets x 3 reps @80% 1RM Front Squat 
* Rest 60-90 secs minutes between sets

OPTIONAL CARDIO WORK:

Row “Lactate Threshold”
8min interval, no rest, 20sec sprint, rest 5min, 
6min interval, no rest, 20sec sprint, rest 4min, 
4min interval, no rest, 20sec sprint, rest 3min, 
2min interval, no rest, 20sec sprint

Alternate your pace during the 8min, 6min, 4min, and 2min intervals b/t 40sec at fast pace & 80sec at easy pace. Each interval finishes w/ 20sec sprint.