A) 10 rounds:
Max effort bike in 10-15 seconds
2 Back Squats at 70-80% 1RM
rest 60 seconds between rounds
Score = heaviest squat
Training day. Can you squat when you’re tired? Work up to about 70% in the warm up, then grab a machine and go. For “max effort,” we are measuring max wattage. Get to your top speed as soon as possible, and as soon as it drops off, you’re done. Add weight as you go and aim to hit 70-80% of your 1RM, or until it becomes challenging to hold your midline together. Scale the BS with goblet squats.
B) 3 sets of:
3 x 200′
Build to a heavy load on the carries. Okay to put them down at the turnaround as long as you pick ’em right back up!