STRENGTH
Back Squat (GOALS + GUIDANCE: Coaches will help you build to a 7.5/10 effort, which you’ll hold across for all four sets of six reps. Take two minutes of rest between sets. Record your weight.)

CONDITIONING
“Defying Gravity” (Time)

100-80-60-40-20 Double Unders
25-20-15-10-5 Wall Balls

MCx: 20/14
MAx: 25-20-15-10-5 attempts, 14/10
MVx: 150-120-90-60-30 singles, 10/6

GOALS + GUIDANCE: From one cardio movement into the next! Relax on the double unders, take a deep breath and keep your arms loose by your sides. You may want to break the dubs into sets of three (40,30 and 30 reps for the 100) to give your arms a quick shake out and take a reset breath. For the wall balls, try to do them unbroken or two sets, completing more than half the reps before taking a break. Target sub 10 minutes (12 min cap.)