Strength – Back Squat (3×3)
3 Back Squats x 3 sets @85% of 1RM
* Complete a set every 2:30 *
Workout – Metcon (Time)
RAIDERS OF THE LOST ARK
Every 5:00 (4 sets)
18/14 Calorie Assault Bike
12 Alternating Dumbbell Snatch (70/50)
6 Burpee Box Jump Over (30/24)
TARGET SCORE
Target time each set: Sub 2:30
Time cap each set: 3:30
Scaling Option 2 (Beginner)
Every 5:00 (4 sets)
12/10 Calorie Assault Bike
12 Dumbbell Snatch (Light)
6 Up Downs + Step Up