Thursday, May 30th 2024

WARM UP – jump rope

1:00 Easy Bike right into :07 Sprint

*grab rope

2x

40 singles

10 squats

then,

:30 Calf Stretch on Rig

10 Calf Raises

5/5 World Greatest Stretch

then

:40 Wall Sit

:20 Wall Hinge

:30/:30 Figure 4 on Wall

1 Set

20 Dubs

6/4 Cal Bike Sprint

3-4 Minute Rest then start conditioning

SWEAT DAY!!!

5x

30 Air Squats

50 Double Unders

:30 rest

15/10 Cal Bike

:60 rest

after 5th round rest 2 minutes

then,

3x

75/60 cal row or Ski

2 min rest between sets

*score is time it takes to complete full amount of work

*modify double unders to a number you can consistently do in :25-:40 Seconds, 60 CrossOver Singles or 50 Jumping bar Taps or 10/7 Cal Ski

*steady air Squat pace and look to push bike hard