MONDAY | 09.08.2025

SKILL/STRENGTH: E90SEC 30MINS

• 1 back squat

• increase weight safely as needed

8MIN AMRAP:

• 300m bike

• 4 burpees

• 5 back squats 225/155

(SCORE: TOTAL ROUNDS/REPS & weight used.)

INTENDED STIMULUS: 20MINS

• aim for about 4~7 ROUNDS

• sprint hard on the bike and move fast AF thru the burpees.

• back squats should be heavy (60~70% of 1RM)

• ~30sec on the bike and even faster on the burpees & squats.

• quick & efficient transitions between movements will be key to a high score.

• again... the squats should be HEAVY!

- POST YOUR RESULTS TO COMMENTS. #WOD #JUSTSHOWUP 

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