December 16, 2018 – Strength/Bike

December 16, 2018 – Strength/Bike

Strength

Warmup:
3 Rounds
Row 250/200
10 Kang squats
10 scap pullups
10 Scap pushups

A1: Bulgarian Split squat
3×5-8 reps, @31×1 rest 60 seconds

A2: Alternating Arnold press
3×8 reps @3111; rest 60 seconds

B: 4 Rounds
10 Man makers (with box step up – Pushup, Row, Row, burpee up, Power Clean, Step up)
45-60 seconds cross body carry (Front rack + overhead if you did carries Tuesday, suitcase + OH if you did not)


Bike

10-15 minute bike warmup – smoothly bring your heart rate up to zone 2-3 or about 170-Age

5x10sec sprints w/ 45 seconds rest between reps, rest 3 min

4×12 sec sprints w/ 60 seconds rest between reps, rest 3 min

3x15sec sprints w/ 90sec rest between reps, (rest = zone 1 easy recovery spinning – it should feel like a lot we want the MOST power on these reps)

Then:

2-3x 10 minutes zone 2, after every 10 minutes perform 3 rounds of: 10 pushups, 5 pullups, 15 airsquats