PART 1: "JOKER"
For Time:

• 1-10 Toes to Bar
• 10-1 Deadlifts (102.5/70)
  
  Every Round Adds Up to 11 Reps
  
  
  *Score = Time it takes to complete the workout

PART 2: BACK SQUATS
Back Squat for load:
#1: 5 reps @ 65% 1RM
#2: 5 reps @ 73% 1RM
#3: 5 reps @ 78% 1RM
#4: 5 reps @ 78% 1RM
#5: 5 reps @ 78% 1RM
#6: 5+ (Max reps @ 78% 1RM)

*Score = Heaviest Load

COOLDOWN 

MOBILITY

• 1:00 Couch Stretch (each side)

ACCESSORY

Run Intervals (500m for Bike Intervals):
5 Sets:

• 200 Meters at Fast Pace
• 200 Meters Recovery Jog

Rest 2 Minutes

3 Sets:

• 200 Meters at Faster Pace
• 200 Meters Recovery Walk

Rest 2 Minutes

• 200 Meters at Fastest Pace

Total Time: 21:00-25:00