Back Squat
Part A
14 Minute Running Clock
Back Squat
0:00-2:00 4 reps @80%
2:00-4:00 3 reps @85%
4:00-6:00 2 reps @90%
6:00-10:00 10 reps @65%
10:00-14:00 20 reps @70%
Metcon (Time)
Part B
Part B
For Time:
-10/8 Cal Assault Bike Sprint [8/6 Cal for Active]
-10 HSPU or Piked HSPU [Active Push-Up or Bench Assisted] Sport Strict HSPU
-10 (2)DB Box Step Overs 35/25 to 24″/20″ [Active 25/15 to 20″/16″] Sport 50/35 to 24″/20″
-400m Run [300m Run for Active]
-40 (2)DB Shoulder to OH 35/25 [Active 25/15) Sport 50/35
-40 (2)DB Hang Lunges 35/25 [Active 25/15 or Bodyweight] Sport 50/35
-10/8 Cal BikeErg Sprint [8/6 Cal for Active]
-10 HSPU or Piked HSPU [Active Push-Up or Bench Assisted] Sport Strict HSPU
-10 (2)DB Box Step Overs 35/25 to 24″/20″ [Active 25/15 to 20″/16″] Sport 50/35 to 24″/20″
12 minute time cap.
*The reps of 10 are designed to be intense, quick, and unbroken, while the reps of 40 are designed for a steady, grind it out pace*

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