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Strength & Skill:

10 Minutes (every minute on the minute)
Min 1: 1 Back Squat @ 5.5/10 RPE
Min 2: 1 Back Squat @ 6/10 RPE
Min 3: 1 Back Squat @ 6.5/10 RPE
Min 4: 1 Back Squat @ 7/10 RPE
Min 5: 1 Back Squat @ 7.5/10 RPE
Min 6: 1 Back Squat @ 8/10 RPE
Min 7: 1 Back Squat @ 8.5/10 RPE
Min 8: 1 Back Squat @ 9/10 RPE
Min 9: 1 Back Squat @ 9.5/10 RPE
Min 10: 1 Back Squat @ 10/10 RPE

WOD: 10 sets (1 set every 3 minutes)
14/12 Calorie Echo Bike/ Row/ Run
14 Jumping Split Lunges (total)
7 Front Squats (60/45)

TARGET SCORE
Target Time each set: sub 90 seconds
Time Cap each set: 2 minutes

STIMULUS and GOALS
How to Pace: SPRINT into CHALLENGE! This one doesn’t leave you much wiggle room to rest, so work hard for it. We have a nasty high intensity leg pump coming at you. It’s designed so you can feel the burn, but still be able to attack each set. Prime the system with the first 2 sets and then after that try to hang on or get slightly faster by the end.

How it should Feel: LACTIC ACID PARTY! Quads and hammies are going to be screaming at you by the end. Give them a good smacking during the rest and ignore the pain.

WORKOUT STRATEGY & FLOW
Echo Bike: Ramp it up quickly to high intensity/sprint pace (85%+). Our goal should be to finish under 40 seconds every time. Slow down the final two calories, nothing more.

Jumping Split Lunges: Stay low and stay quick. It does you no good to jump up high, so be fast with your legs and don’t stop moving.

Front Squats: taken from the ground….. The legs will be a little shaky by this point. Take a deep breath, dive under that bar, and pump through the squats without hesitation. Weight is light (-40%), and there should be no risk of breaking. Breathe on every rep!

Mobility and Maintenance: Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

Nutrition Preparation: Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Mental Restoration: Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.