10.15.2025

Strength
Test your max front squat

or

Accessories
3- 4 sets
A. barbell hip thrusts x 10 reps @ 21X1 RPE 7/10
rest 1:00 
B KAS glute bridge x 30 seconds ideally at the same weight as the hip thrusts
https://youtu.be/Ejdwjc49icY 

WOD
about 21:00 for everyone to finish if you have 3 people per bike
"Swish"
(3 people per bike)
Person A starts at 0:00.  Person B at 1:30. Person C at 3:00. Then A starts again at 4:30. 
4 rounds each for calories
1:00 bike for cals
:15 rest
:15 bike for cals
Rest 3:00