Move

1) Back Squats: Build to technical set of 5

2) Every 2 Mins x 5 Rounds:

600/500m Echo Bike
Max Reps Air Squats

Train

1) 5 Back Squats Every 3 Min x 5 Rounds
- done at 75-80% of 1RM

2) “Lowball”

10 Minute AMRAP:
Max Reps Wallballs @ 20/14

*Every 2 Minutes (starting at 0:00):
Run 200m

Stimulus

1) Build to a heavy set of 5 for the day and do 5 sets at this weight. You should get 2+ minutes of rest between sets

2) There are 5 x 200m runs in this workout, to be done at the start and every 2 minutes. During your down time, accumulate as many wallball shots as you can