Monday:
Back Squat
5 Repetitions
4 Repetitions
3 Repetitions
1 Repetition
1 Repetition
1 Repetition
Aim here is to keep the rest to 2:00 or less, as we build to moderate loads. Not to exceed 90% on the final rep of the squat.
 
Warmup: (In class) 
Reverse Tabata assault bike sprint
Conditioning (in class)
“Rug Mouse”
20 Minute Assault Bike*
*On the 0:004:008:0012:00 and 16:00:
8 Chest to Bar Pull-ups
8 Burpee Box Jump Overs (24/20)
50′ Double Dumbbell Front Rack Walking Lunge (50’s/35’s)
*Score is total assault bike calories. Mod ring rows for C2B. Non-bike work should take 2min or less.