WOD

With a Partner Alternate for 10 Rounds total:

20 Cal Assault Bike Sprints

Strength

Bulgarian Split Squat Death Sets

-For a “Death Set” perform 8 split squats then hold at 90 degrees (parallel) for 8 seconds. Have your partner count for you and be sure you’re holding for an actual 8 seconds. Do this 3 times on each leg then switch and do it on the opposite leg. Do this for a total of 3 sets. 

If you really want to get a dose, grab a heavy, medium, and light KB and start with the 8 reps + 8 sec hold with the heavy, then immediately into the medium, and finish with the light. Don’t be surprised if the light kb is the hardest!