Level 1

5 Rounds

12 back squats

16 DB walking lunges 

20/16 cal bike sprint

-2 min rest-

Level 2

5 Rounds

12 back squats 50%BW

16 DB walking lunges 30/15

20/16 cal bike sprint

-2 minute rest-

Level 3

5 Rounds

12 back squats 80%/65%BW

16 DB walking lunges 40/25

20/16 cal bike sprint

-2 minute rest-

Level 4 Rx

5 Rounds

12 back squats 100%/80%BW

16 DB walking lunges 50/35

20/16 cal bike sprint

-2 minute rest-

Motivation

 

Strength

Front Squat  4 x 3 w/ pause