Today we hit some intervals like Monday but on the bike instead. Push the intervals today but do your best to “negative split” the 5 rounds. This means you should gain speed and reduce working time each time to get on the bike allowing for your final effort to be your best score. Then with some fatigue built in our legs we enter a strength squat gauntlet. Each style of squat will demand a lower load, but the goal is for each final set to be the heaviest with each style.
:30 Bike
:30 no push up burpee
4 rounds
_________
1:00 couch stretch each leg
1:00 pigeon each leg
_________
10 lateral lunge
10 Cossack slide
5 air squat
2 rounds
________
*empty barbell*
3 Thruster
3 Front Squat
3 Back Squat
2 sets
RXconditioning + Intermediate/Baseline:
Echo or assault bike
24/21 cals
2:00 rest x 5
*scale to cals that push 1:00 or just over. Anything over 1:15, missed stimulus.
Rest/ reset 5:00 to begin squats.
Every 2:00 x 12 (24:00)
Back squat
3-3-3-3
Front squat
2-2-2-2
Thruster
1-1-1-1
2:00 bottom of air squat (bottom out, relax in the bottom of full ROM)
