Strength-
Back Squat
0:00-2:00 10 X 40%
2:00-4:00 8 X 45%
4:00-6:00 6 X 50%
6:00-8:00 4 X 55%
8:00-10:00 2 X 60% w/pause
10:00-12:00 2 x65% w/pause
12:00-14:00 2 X 70% w/pause
14:00-15:00 1 X 80%
15:00-25:00 Establish 1 RM
Conditioning-
“Waddle”
5:00 AMRAP
25/17 Calories
50 Thrusters 45/35
Max Calores remaining time
*You choose whether you bike or row first or last.
Cool down-
200m run