December 9, 2018 – Core Strength/Bike

December 9, 2018 – Core Strength/Bike

Strength

Warmup:
3 Rounds – Not for time. But move continuously at moderate effort and wake up the body.
Row 400m/350m
10 bird dogs
60 second dead bug

A: Segmented Deadlift (3 pauses)
3×5-8 reps, rest 90 seconds

B: 15-12-9-6-3
*Start each round with 60 second front rack wall sit
KB front rack squat
Pullup
Pushup @2222


Bike

10-15 minute bike warmup

2 rounds: 5x10sec sprints
– 60sec rest (easy Spin) between reps and 3min rest between rounds

Then:
20 minutes in zone 2 to 3 (of 7), every 5 minutes perform 10 burpees as fast as possible then back on the bike.

10 min zone 1  cooldown