Warm Up
3–4 min easy bike or row
2 sets
5 CARS (each leg)
“Poopy Pants Dance”
1 set
5 Bodyweight squat w/ 3-sec pause
Goblet squat ramp
3 reps at each bell

Strength & Accessory
Strength
Back Squat
Build to 2 strong sets of 5
RIR 2-3
Back-off set @ ~90%
Back-ff set @ ~85%

Accessory 2rounds
RFE Split Squat 6–8/side
Nordic Curl 8–10
Side plank 30–40s

Conditioning
Max Distance in 12min

Row/Bike/Ski

Every minute on the minute including 0:00
complete 1 cary alternating between farmers and sandbag cary each round. (50s/35s)(100/65)