Squat Prep 2:00

Warm-up :20 on /:10 rest x 4 Rounds:
Double Unders
Box Jumps
Air Squats

#1:Back Squat 5×7 Every 3 Minutes

Intent: Complete 7 reps of back squats every 3 minutes for 5 rounds. Start at a moderate to heavy weight (65-70% of your 1 rep max) and work up with each set as tolerated.

#2:5 Rounds for Time:

:30 Bike
15 Thrusters, 75/55
10 Burpees Over the Bar

Rest 1:00

RPE 8-9: very hard, 1 word answers or unable to speak

Intent: This should be a sprint-style workout. Get through the work as fast as you can, knowing you have a minute to rest between rounds. You can sub rowing or running if you don’t have access to a bike. The thrusters should be done unbroken, at a similar weight you would use for Fran. During the 1:00 rest focus on taking deep slow breaths and bringing your heart rate down.

Cool Down
60s Quad Smash per side
60s Couch Stretch per side
60s Instep Stretch per side
60 Chest Stretch per side
10 TableTop
60s Pancake