STRENGHT & CONDITIONING
WARM-UP
3:00 Bike…use this to find your goldilocks pace for the workout!
0-1:00 → EZ (make sure the seat is adjusted correctly)
1:00-2:00 → Moderate Pace
2:00-3:00 → :10 Sprint / :10 EZ
Into…
AMRAP x 4 MINUTES
5 Calf Raises + 10 Bunny Hops + 15 Single Unders
5 Body Weight GoodMornings
10 Banded Pull-Throughs*
STRENGTH
4×3 @ 85-90%
Deadlift*
WORKOUT
FOR TIME*
24-20-16
Deadlifts (205/145)|(145/100)
Cal Bike**
Ring Rows
*B/t each full set, perform 60 Double
Unders. The workout ends with 60
Double Unders.
Alt. Bike Cals: 20-16-12