Mobility:Squat Prep 2:00

Warm-up 2Rounds of:
12/10 Cal Bike
5 Lateral Box Step Up per side
8 SL RDL per side
8 Goblet Squats

Workout #1 EMOM 14 ( every 2 min )

Front Squat 7×2 at 80% of 1RM. One set every 2 min.

Intent: will be doing lighter lifting session to maintain rather than build our strength. The goal is to stay fresh for the open workout. Aim to complete the lifting reps with the best possible technique and a fast bar speed.

Workout#2: 22 MIN Cap

50-40-30-20-10 Calorie Row
25-20-15-10-5 Deadlift

RPE 7: Short of breath, can only speak in short sentences

Intent: Pick a steady pace for your first row, and aim to maintain this throughout the workout. Use a moderate weight for the deadlift, slightly lighter than you would use for the benchmark Diane. You should be able to complete 15-20 reps at this weight when fresh. There is a 22 minute cap on this workout.

Cool Down:
60s Couch Stretch per side
60s Pigeon per side
10 Sciatic Nerve Floss per side