2 min bike :30 hard/:30 easy
10 alt. box step ups @20’’
10 alt. supermans
4 min bike intervals: Alt. minutes:
1 min @60%/1 min @80%
12 GHD back ext.
10 air squats
8 Double bent over DB rows
5 box jumps **stepping down
:10 sec KB front rack squat hold **Clean KBs, lower into a squat, hold squat, stand up from squat before unloading KBs
1. Praying stretch :20 sec hold/:05 sec release x3 sets
2. Banded Front rack ;45-60 sec stretch **each
3 Front squat @85% of 1RM clean:
Every 2 mins x6 sets
**Front squats will be off of a rack, not from the floor.
**Looking for these reps to be touch and go, explosive standing up. Do not slam down in bottom of squat to force a bounce up. Use the strength of legs to stand, not bounce.
21-15-9 **12 min cap
**Modify weights as needed. DLs can be broken up, but little not rest at all between sets, Sets should never come down to double or triples.
Rest 3 mins
10 min bike
:30 sec hard/:30 sec easy
**looking to establish max calories at the end of 10 mins. The calories accumulating should be coming from the hard effort bike, While the easy effort is recovery for the next interval.
Rest 4 mins
10 min bike
:30 hard/:30 easy
1. 3 rounds NFT
:20 sec HS hold
:40 sec wall sit
60’ft KB front rack walk **Athletes choice of weight; should be hard effort to hold
2. 3-4 mins rolling out hamstrings
3. 3-4 mins rolling out lats