Are you ready for tmr’s workout?! 👹 ⬇️⬇️⬇️ AMRAP 6minutes 15/12 Cal Bike erg 15 DB Front Squats 2x70/50lbs *4 mins rest* AMRAP 6minutes 12/9 Cal Bike erg 50' Front Rack Lunges 2x70/50lbs after each set Goals: Strength endurance + Aerobic intensity 🥵 1. Improve your performance in 4-6 minutes time zone workouts ☄️ 2. Improve leg endurance 🦵🏻 - Intensity should be high in both workouts. Flirt with the red zone. 🫠 - Aim for consistency on the bike. You may start the first 2-3 calories fast to kickstart the machine and then reduce your speed and maintain it until the end of the set. 👌🏼 . . . tamanephotography 📸 #dekacomp #perform #forthewilling #crossfitprogramming #crossfitcommunity #powerendurancephase #competitionready #trainsmart #trainhard #pushyourboundaries #raiseyourlevel #gogetit #paincave #itsalllovetho