WARMUP
2:00 Easy Pace Bike
into..
2 ROUNDS
10 Alt. Groiners
10 Alt. Cossack Squats
10 Alt. Reverse Lunges
10 DB Goblet Squat w/ :02 Pause in bottom
into….
1:00 Fast Pace Bike
STRENGTH
Back Squat for load:
3×4*
Tempo Back Squat (11X1)
*Keep weight Heavy across all sets.
(Score is Weight)
Week 3 of 5 Tempo
WORKOUT
ON A 10:00 RUNNING CLOCK…
50/40 Cal Bike
100 Back Rack Alt. Lunges (95/65)
Max Cal Bike w/ Time Remaining…
(Score is Total Cals)
OPTIONAL COOL DOWN
1 SET FOR QUALITY
1:00/1:00 Empty Barbell Quad Smash
1:00/1:00 Empty Barbell Hamstring Smash*
2:00 EZ Bike (Nasal Breathing Only)
*Place bar on a low position on a rack and place leg on top.
(No Measure)
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