WARM-UP

Banded Glutes

-into- 3 Rounds (each):

• Partner Rowling – 100m
• *Penalty is over/under number in Air Squats

STRENGTH

Every 2:00 (10:00):

• 5 Back Squats
• Start at 60% of 1RM and build to a moderately-heavy set (75-80%).

WORKOUT PREP

3 sets:

• 5/4 Calorie Erg (Air Bike)
• 5/4 Calorie Erg (Row)
• *Build in pace/ practice transitions*

“On October 3rd, he asked me what day it was”

FIRE

Every 5:00 (4 sets):

• 20/16 Calorie Erg (Air Bike)
• 20/16 Calorie Erg (Row)

WATER

• 16/13 Cals

EARTH

• 12/10 Cals