Warm-up

• 400m Run
• 15 Air Squats
• 500m Row
• 3 Sets:
  • 0:20 Squat Jumps
  • 0:10 Squat Hold

Strength

• Back Squat 5-4-3-2-1 at 70% 1RM
• Rest 1 min between sets.

METCON

• 3 rounds for time of:
  • 50 Air Squats
  • Run, 400 m
  • 30 Box Step Ups

Bike Erg Calories / Ski Erg Calories Scaling Options: Air squats to a box if needed to work on depth and range of motion today. Try to pick one movement to push (for example try to push the run or bike). If you don’t have a bike or ski then do 30 Box Step Ups (BW)

Time Cap: 20 mins