General Warm-Up: (8-10 minutes)
3 Sets: For Quality
:30 – :45 second Cal Bike
10 Bootstrap Squats
10 Alternating Step-Ups
10 Barbell Bent Over Rows
10 Barbell Back Squats

Specific Warm-Up (4-6 minutes)
2 Sets: For Quality
6 Scapular Pull-Ups
6 Bar Kip Swings
8 Ring Rows
8 Single Dumbbell Step-Ups @ Warm-Up Loads
10/7 Calorie echo Bike
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Take Barbells to the Rack and Begin Back Squat. We will give you about 5 minutes to get some reps in with weight on before we start the clock

Strength
Back Squat
Take 12 minutes to Establish a 10 Rep Max
We are looking to start with sets of 3-5 reps at a time to give us a gauge of where we will be at to test the 10RM for the Day. The goal here would be to hit a 10 Rep Max at around 80-85%. We have built up with some good volume sets here over the weeks during this cycle and should have a really good gauge of what we will hit here for the 10 reps.

For Time:
24-20-16-12
Pull-Ups
Single Dumbbell Box Step Ups
*15/11 Calorie Echo Bike to Start Each Round
Dumbbell: 50/35lbs (22.5/15kg)
Box: 24in/20in
Score: Time

Level 2:
For Time:
20-16-12-8
Pull-Ups
24-20-16-12
Single Dumbbell Box Step Ups
*15/11 Calorie Echo Bike to Start Each Round
Dumbbell: 35/25lb, 15/12kg
Box: 24in/20in

Level 1:
For Time:
20-16-12-8
Jumping Pull-Ups
24-20-16-12
Single Dumbbell Box Step Ups
*12/9 Calorie Echo Bike to Start Each Round
Dumbbell: 25/15lb, 12/7kg
Box: 24in/20in

Goals / Stimulus / Objectives

Goal: 11:00-15:00
Time Cap: 18:00

RPE: 8/10
Stimulus: Grip and Quad Stamina

Primary Objective: Consistent Echo Bike Paces
Secondary Objective: Step Up Management
Workout Strategy and Notes:
Today we’re going to have some layered grip and leg fatigue throughout. The pull-ups should feel like the best part of the workout, but will take a toll on the grip and upper body for holding onto the dumbbell for some bigger sets to get this started. Aim for consistent paces on the bike knowing that your legs will get a short break during the pull-ups each set. Try to be aggressive with your sets on the step ups today and stay as close to unbroken as possible.