WARM UP
2 rounds:
10 calorie bike easy
10 prone handcuffs
10 hip bridges
2 rounds:
10 calorie bike hard
10 piked push ups
10 burpees
SKILL
EMOM 10:00:
5 strict HSPU
*Adjust target as needed. Plan to build on this number in coming weeks.
WORKOUT OF THE DAY
E5MOM 25:00:
15/12 calorie assault or echo bike
5 double DB power cleans
5 double DB shoulder to overheads
5 DB facing burpees
RX: (50/35)
55+: (40/30)
Lv2: (70/50)
*Sprint stimulus. This will only work if athletes send it on the bike. They must spend remaining time of the interval lightly pedaling their bike to rest and recover. Add up total working time across all 5 intervals for final score.