Thursday, April 27th, 2017

Strength:  Squats – Percentages based off of 1RM front squat.
With a running clock:
Minutes 1-7 “On the Minute” – 2 Pausing Back Squats @ 65% of 1RM Front Squat
Minutes 7-10 – Rest
Minute 10 – 7 Front Squats @ 55% of 1RM Front Squat
Minute 13 – 7 Front Squats @ 57% of 1RM Front Squat
Minute 16 – 7 Front Squats @ 59% of 1RM Front Squat
 
Bike conditioning: 
2 rounds:
2:00 on/ :30s off
2:00 on/ :30s off
1:00 on/ 2:00 off