WARM-UP
1:30 Bike
Into..
2 ROUNDS
10 Goodmornings (barbell on back rack optional)
10 Glute Bridge-Ups
10/10 Single Leg Glute Bridge-Ups
10 Broad Jumps
10 Banded Pull Throughs
Into…
1:30 Bike
Scoring:
STRENGTH (ALL) — 5-5-5-5 Deadlift
Deadlift for load:
#1: 5 reps
#2: 5 reps
#3: 5 reps
#4: 5 reps
Scoring:
WORKOUT (PERFORMANCE)
FOR TIME*
100/80 Cal Assault Bike**
50 Deadlifts (275/185)
*Partition as needed.
**C2: 130/115 Cal
Echo: 80/70
(Score is Time)
KG BB: (125/85)
Scoring:
WORKOUT (FITNESS)
FOR TIME*
80/70 Cal Assault Bike**
50 Deadlifts (185/135)
*Partition as needed.
**C2: 100/80
Echo: 65/50
(Score is Time)
KG BB: (85/60)
Scoring:
OPTIONAL COOL DOWN (ALL)
2 SETS FOR QUALITY
100m EZ Walk*
2:00 Foam Roll**
*Nasal only breathing
**Lats / Glutes / Hamstrings
-Rest as Needed b/t Sets-
(No Measure)
Scoring: