Move

1) Back Squats: Build to moderately heavy single

2) 3 Rounds:

1200/1000m Bike
10 Burpees

Train

1) 1 Back Squat:

Every 2 Min x 5

*Use Same Weight Across

2) "Plain & Simple"

For Time (10 Min Cap):

1800/1500m Bike
30 Burpee Box Jumps @ 24/20
1800/1500m Bike

Stimulus

1) Build to a heavy but maintainable single for the back squat (90-100%) and perform one rep every 2 mins x 5 rounds. Focus on speed and position here and adjust percentages as needed

2) Quick and dirty - run to the red “Best Western” sign for your 600m (pack your light sweaters, mitts, and toque!) and sprint through the burpee box jumps and gut through the last run