Workout of the day

1) Back Squats: 7-5-3-7-5-3 @ 65-68-70-68-70-73%

Move

4 Rounds:
1200/1000m Bike
20 DB Thrusters
10 Strict Pull-ups (Or Ring Rows)

2) “Jackhammer”

2 Rounds For Time:
3000m Echo Bike
50 Thrusters @ 45/35
30 Chest-To-Bar Pull-ups

Stimulus

1) Back squat waves to be done with ~2 minutes of rest between sets. Get as close to these percentages as possible as we will build in the coming weeks

2) This is a pacer - Bikes will take 5-6 minutes, thrusters should be done in 2-3 sets max for 2-3 minutes total, pull-ups under 2 minutes. 20 minute cap