WARM-UP
:30 Arms Only Bike :30 Legs Only Bike
1:00 EZ Bike
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.
Into…
EMOM X 5 MINUTES
MIN 1 – 40 50-55 RPM
MIN 2 – :40 55-60 RPM
MIN 3 – :40 58-63 RPM
MIN 4 – :40 60-65+ RPM
MIN 5 – :40 Workout Pace
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-
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 COOL DOWN
5-10 MINUTE FOAM ROLL
Options….
Quads
Glutes
Lats
Calves