Pre WOD
Every 2 minutes, for 14 minutes (7 sets):
Back Squat
*Sets 1-4 = 1 rep @ 90% of 1-RM Back Squat
*Sets 5-7 = 3 reps @ 85%
WOD
Every 4 minutes, for 16 minutes (4 sets) for max calories of:
90 Seconds of Assault Bike
60 Double-Unders
Coaching Note: You don’t have to do the double-unders quickly, but you will need to do them in a fatigued state. Push hard on the 90 seconds to rack up as many calories as possible…then transition and get the double-unders done so that you can rest a bit before your next interval. Consider doing Fitness Part B instead if the double-unders are going to give you issues.
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