Strength
Back squat
Warm up
3-5@60%
2-4@70%
1-3@80%
Then choose your destiny
A) 4-4-4-4-5
B) 5-5-5-6
C) 7-7-7
D) figure it out
WOD - Ab Density
5x 3:00 work 1:00 rest
Rd 1: 21/15 calories on rower/bike
Rd 2: 18/13
Rd 3: 15/11
Rd 4: 12/8
Rd 5: 9/6
Once you have achieved the given # of calories…
Max rep t2b (1 unbroken set)
Side pillar in remaining time
*choose one: bike or row to complete all sets