Complete 2 Rounds of:

3 Minute AMRAP

(12/10)(15/12) Cal Bike

30 Air Squat to Med Ball (med ball height will be set to hip crease below knee)

Rest 3 Minutes

3 Minute AMRAP

15 Back Squat (75/55)(115/75)

30 Alternating Leg Lunges

Rest 3 Minutes

For tomorrow’s wod, we are squatting to a med ball.  The reason we are doing this is to emphasize DEPTH of the squat.  So the height of the med ball will be different for everyone based on where you achieve hip crease below knee.  So feel free to use whatever plates you need to put under the med ball to achieve proper depth.

This wod is going to smoke the legs so it’s even more critical that we achieve depth when fatigued. We don’t want you to BOUNCE off the ball.  We want the movement to be controlled.

The intent of this wod is 100% to tax the legs.  Every part of the legs and booty is gonna work tomorrow.

Do your best to get moving on the bike and shoot for no more than 30ish seconds on the bike. This is an ALL OUT sprint!!  You only 3 minutes to work but you get a 3 minute rest.

If biking for calories is a struggle for you, let’s shoot for a max effort of 20 seconds with less emphasis being put in the total calories.  Let’s make this your “win” for the bike.