WARMUP
3 Min Bike (Increase pace each minute)
Into…
2 ROUNDS
10 Calf+Tib Raises
10 Single DB Curl to Press
10 Alt. DB Around the Worlds
10 Alt. Box Step-Ups*
*RND 2 option to complete Box Jumps.
Coach Led Mobility:
Half Pigeon on box
Calf Stretch
Banded Shoulder Stretch
Kneeling Hip Opener
STRENGTH
2-3 SETS
10-12 SLOW Zottman Curls
10-12 DB Alt. Around the Worlds
10/10 Single Arm Tricep Kickback
-Rest As Needed b/t Sets-
(No Measure)
WORKOUT
EVERY 4:00 x 4 SETS
40/30 Cal Bike
Max Box Jumps (24/20) with Time Remaining…
-Rest 1:30 b/t Sets-
(Score is Lowest Reps of Box Jumps)
OPTIONAL AFTER PARTY
5-10 MINUTE FOAM ROLL
Options….
Quads
Glutes
Lats
Calves
(No Measure)
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