| Warmup 5 rounds of: :15 hard bike, :45 easy spin Then Every :90 for 3 rounds 3 empty bar squat jumps–sit to your box for the box squats Then warmup your |
| Workout Box Squat Start a new set every 2:30 10-8-5-3-1-3-5-8-10 Build as you’re able to the 1. The goal on the back down is to use a heavier weight than on the way up After each set do: 10 ring rows 2 Broad jumps for max distance. Only do these through round 5 (after the 1 rep). |
| Finisher Death by bike cals Start at 10/6, add 1 cal every minute until failure. You must reset your cals every minute. 10:00 cap. If you fail, easy spin for the rest of the 10:00. |
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