STRENGHT & CONDITIONING
WARM-UP
1:00 Bike
Into…
2 ROUNDS
10 Alt. 90/90 Hip Rotations
:20 KB Goblet Hold
:30 Tuck Hold
Into…
2 ROUNDS
5 Bodyweight Lunge-Lunge-Squats
:20 BB FR Hold
:30 Hollow Hold
Into…
1:00 Bike
STRENGTH
3 SETS
5 KB Goblet Lunge-Lunge Squats*
:15 Max Cal Bike SPRINT
-Rest 2:00 b/t Sets-
*Start Light and Build to a Moderate
Weight. 1 Rep = 1 Lunge L + 1 Lunge R +
Squat.
(Score is Weight)
«REDLINE»
3 SETS
15-10-5
Front Squats
Cal Bike
-Rest 1:30 b/t Sets-