STRENGHT & CONDITIONING
WARM-UP
AMRAP x 4 MINUTES
4 Cat/Cows
6 Up-Downs
4 Jefferson Curls
6 Glute Bridge-Ups (option for single leg)
Into…
2-3 ROUNDS
1:00 Bike
6 Banded PVC Deadlifts*
3/3 Single Leg RDL
STRENGTH
EMOM x 8 MINUTES
MIN 1 – 6 Deadlift*
MIN 2 – :20 Bike Sprint
WORKOUT
EMOM x 18 MINUTES
MIN 1 – 6 Up-Downs Over the Bar + 4Deadlifts
MIN 2 – 15/12 Cal Bike
MIN 3 – Rest