STRENGTH:

Alternating On the Minute x 10 (5 Rounds):

Even Minutes – 12/9 Calorie Assault Bike or Row

Odd Minutes – 12 Back-Rack Barbell Reverse Lunges (Video)

Set #1 of Lunges – 33% of 1RM Back Squat

Set #2 of Lunges– 36% of 1RM Back Squat

Set #3 of Lunges – 39% of 1RM Back Squat

Set #4 of Lunges – 42% of 1RM Back Squat

Set #5 of Lunges– 45% of 1RM Back Squat

*Beachfit will do KB Step Back Lunges holding KB at side

WOD:

#Instep Inferno  (18 min Cap)

4 Rounds:  

400 Meter Run 

50 Air Squats

CASHOUT:

#odd object conditioning

2-3 Rounds (not for time but 

200m Sled Drag  Rx Heavy and challenging, but with great effort, unbroken each time.  **Can sub Farmer Carrys

21 Wallballs (30/20) 

21 Weighted Hip Extensions (25/15)