Strength
Bulgarian split squats
4 x 7 (leg)
*After each leg, do 5 box jumps at 30/24
*Rest at least 30 sec before resuming BSS
Workout
For time
Bike 15/10 Cals
Farmers Carry 100m (53/35)
Bike 15/10 Cals
Front Rack Carry 100m (53/35)
Bike 15/10 Cals
Farmers Carry 100M (53/35)
**For the strength, take your time transitioning from the split squats to the jumps. I’m looking for explosive jumps. So if the height is too aggressive, drop it down. This is also a chance to get used to jumping onto a higher box without the rush of a workout. Even if that means adding a 10,1, or 25# plate you get you up a *touch* more, then do it.
The workout should be a good recovery from Karen the day before. Hammer the bike and keep an eye on your watts, staying consistent each round. And the carries are shorter than what we did the previous week, so try to go heavier than you did that day.