STRENGHT & CONDITIONING
WARM-UP
2:00 Bike (Min 1 = EZ / Min 2 = Mod)
Into…
AMRAP x 5 MINUTES
5 PVC Passes
10 PVC Alt. Overhead Lunges
5 Push-Up to Pike
10 Alt. Groiners
*After the Warm-Up, put the barbell in the rack and begin a lat/tricep
smash. This will help open the Front Rack and Overhead positions.
STRENGTH
ON A 15:00 RUNNING CLOCK…
Build to a Moderate Set of 5 Front Squats*
WORKOUT
EVERY 3:00 FOR 5 SETS…
15/12 Cal Bike
10 Front Squats