*** STRENGTH & CONDITIONING ***
WARM-UP
3 ROUNDS
1:00 Bike*
:30 EZ Pedal
*Start at a moderate RPM (55+) and add 3-5 RPMs each round.
Into…
AMRAP x 4 MINUTES (OR 2-3 ROUNDS)
5 Empty Barbell Good Mornings
10 Alt. Step Overs
5 Empty Barbell RDLs
10 Alt. Bird Dogs
STRENGTH
3×2 @ 90-95%
Deadlift*
*Base percentages off 2-Rep Heavy.
WORKOUT
EMOM x 12 MINUTES
MIN 1 – 4 Deadlifts + 10 Box Jump Overs
MIN 2 – :45 Max Cal Bike
MIN 3 – Rest