Sat Oct 4

Train/Move
32 Min Alternating EMOM:
14/11 Echo Bike Calories
15 Toes-to-bar
12 Shuttle Runs @ 25’ (or 6 laps)
10 Wallballs @ 30/20lbs

Warm-up
3 Min Row, THEN:
6 Min EMOM:
10 Toes up RDL w/empty bar
10 Jumping Air Squats
20s/side plank

Strength
Every 2 Min x 3 Sets:
2 Front Squats @ 62-67-72%

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Stimulus
Strength: Front Squats should feel relatively light, treat them more as a warm-up than heavy work

Train/Move: Work quickly on the bike and shuttle runs and get 10-15s of rest. Break up the toes-to-bar as needed to maintain reps across the 8 rounds