2 ROUNDS

1:00 Bike

10 Air Squats

10 Lunges

10 DB Deadlifts

10 Step-ups

10 Jumping Air Squat

Into

2 ROUNDS

1:00 Bike

10 Farmer Step ups

10 Box Jumps *increase height 2nd round

75/60 Cal Assault Bike*

50 DB Farmer Step-Ups (50/35)|(20)

25 Box Jumps (30/24)

*C2: 100/75

Echo: 60/50

(Score is Time)

KG DB: (22.5/15)

60/50 Cal Assault Bike

50 DB Farmer Step-Ups (35/20)|(20)

25 Box Jumps (24/20)

*C2: 80/60

Echo: 50/40

(Score is Time)

KG DB: (15/10)

2 ROUNDS FOR TIME*

125/100 Cal Assault Bike**

80 DB Farmer Step-Ups (Athlete Choice)

50 Box Jumps (Athlete Choice)

*P1 works while P2 rests. Split work as needed.

**C2: 165/125

Echo: 100/85

(Score is Time)

:30 Lat/Prayer Stretch on Box

5/5 SLOW Single Leg Box Squats

10/10 Ankle Distractions*

*Keeping the whole foot on the ground & facing the box, drive the knee forward towards the box. After each rep, pull the foot slightly away from the box. If you get to the point where the knee can’t touch the box without the heel coming off the ground, you have gone too far.

-Rest as Needed b/t Sets-

(No Measure)