Tuesday, July 2nd 2024

WARM UP – bike

12 Step Ups

12/9 cal bike

6 Box Jumps

MOVEMENT/MOBILITY – BB

1:00 forward fold

20 heel to toe rocks

:30/:30 Box Pigeon

:30 armless prayer

*grab barbell

10 bb RDLs

10 bb bent over rows

20 hollow rocks

10 supermans

10 Front Squats

10 pendlay rows

*build to Front Squat Weight

GET FIT

E6M x 5 (30min)

15 T2B (Rx+25 reps)

15 Box Jump overs @ 24/20″ (Rx+20 reps)

15 Front Squats (115/85) (Rx+155/105)

in Remaining Time

Max Cal Bike

*no rest in this workout. Score is cals on bike.

*expect a break or 2 on t2b and front squats

*Will have decent amount of time on the bike. Need to use the bike to recover so that you are ready to attack the buy in each round