WARM UP
MOBILITY
2 ROUNDS
10 Elbow Punches
:30 Tricep Smash (on BB or Rig)
10 Groiners w/ Twist
5/5 Moose Antlers
Into…
2 ROUNDS
1 min Bike
10 Tib Raises
10 Elevated Calf Raises w/hold in bottom stretch position
10/10 Split Squats
10 Air Squats → 10 Front Squats
WORKOUT
3 SETS FOR TIME
2.4KM/2 KM Bike
20 Alt. Back Rack Lunges*
1.2KM/1 KM Bike
10 Alt. Back Rack Lunges
-Rest 2:00 b/t Sets-
*RND 1: (115/75)
RND 2: (135/95)
RND 3: (155/105)
(Score is Total Time)
OPTIONAL COOL DOWN
FOR QUALITY
1:00/1:00 Couch Stretch
1:00 Olympic Wall Stretch
1:00 Frog Stretch
2:00 Foam Roll Lower Body
(No Measure)
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