| A. 20 Rep Front Squat (warm up with set of 5&10) |
| B. 5 Rounds of All Out Effort |
| 10 Cal AB |
| 10 Front Squat (95/65) |
| 10 Burpee over Bar |
| 4:00 REST |
| * 2:00 Delay for each athlete, 3 per bike |
| C. Row Cooldown |
| A. 20 Rep Front Squat (warm up with set of 5&10) |
| B. 5 Rounds of All Out Effort |
| 10 Cal AB |
| 10 Front Squat (95/65) |
| 10 Burpee over Bar |
| 4:00 REST |
| * 2:00 Delay for each athlete, 3 per bike |
| C. Row Cooldown |