Warm-Up:
Coach’s choice

WOD prep:
Prep the back squat to WOD weight.

WOD:
Saturday Night Fever
Alternating on the 3 Minute to 27 minutes:
First 3 Minutes – 10 Bodyweight back squats
Second 3 Minutes- 400/350 meter row
Third minute 30/20 calorie Bike

On the 0:00 – 10 Bodyweight back squats.
On the 3:00 Row 400/350 meters
On the 6:00 Bike 30/20 Calories

On the 9:00 – 10 Bodyweight back squats.
On the 12:00 Row 400/350 meters
On the 15:00 Bike 30/20 Calories

On the 18:00 – 10 Bodyweight back squats.
On the 21:00 Row 400/350 meters
On the 24:00 Bike 30/20 Calories
etc…

*You should be shooting for a minimum of 1 minute of rest between movements. Adjust calories, meters, and load as needed  The back squats will be done out of the rack.  2 sets or less.

Post WOD:
Agile 8

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