Strength

Build to 10RM Back Squat

10-8-5-5-5…

Start light and build in sets of 5 to a challenging weight but doable for up to 8 reps, then go for 10.

Work

“Dumbo”

5 Rounds For Time
15/12 Calorie Echo Bike
10 Double Dumbbell Thrusters @ 50/35
5 Double Dumbbell Box Step Overs @ 24/20

Scale so each round can be completed in under 4 minutes, time cap of 20 minutes.

Substitutions: 15/12 Cal Echo Bike = 21/15 Cal Row or Erg Bike