***STRENGHT & CONDITIONING ***
WARM-UP
2 SETS
:30 Bike Easy Pace
:20 Bike Mod Pace
:10 Bike Hard Pace
Into…
2 SETS
10 Box Step Overs
10 Banded Lat Pushdowns
:30 Bootstrap Squats
Into…
2 SETS
10 Box Jump Overs
10 V-Ups or Tuck-Ups
:30 Squat Hold or Wall Sit
WORKOUT
EMOM x 20 MINUTES
MIN 1 – 15 Box Jump Overs
MIN 2 – 1:00 Wall Sit
MIN 3 – 12/10 Cal Bike
MIN 4 – 1:00 Max Toes to Bar
MIN 5 – Rest
POST-WORKOUT STRENGTH
3 SETS
5/5 Box Pike-Ups Around the Worlds
12 Feet Elevated Glute Bridge-Ups