WARMUP
2 Sets
1min bike @ Easy Pace
10/10 Leg Swings
20 sec High Knees
20 sec Butt Kickers
20 sec High Skips
Into..
2 Sets
1 min bike @ MOD Pace
10 Up-Downs
10 Lunges
5/5 DB Deadlifts
5/5 DB High Pulls
EXTENDED WARMUP
3 SETS
1200m Bike
-Rest 3:00 b/t Sets-
(Score is Slowest Time)
WORKOUT
FOR TIME
40 Alt. DB Clean (50/35)
40 Alt. Single DB Front Rack Lunges**
1200/1000m Bike
20 Alt. DB Clean (50/35)
20 Alt. Single DB Front Rack Lunges
1200/1000m Bike
40 Alt. DB Clean (50/35)
40 Alt. Single DB Front Rack Lunges
**DB Held across the chest.
(Score is Time)
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