Warm up:
5L/R Kick overs to crab reach
5L/R WGS
20Y Low bear crawls
20Y Butt kickers
20Y High Knees
60s Fast Feet
COTD: 20Min
Bike 8/12c:
Then complete round of exercises, before returning to the bike.
2,4,6….
Box jumps/Step ups (double)
DB DL Burpee
KB squat cleans
Strength: 3-4 Rounds
2 Seated rope pulls
8-10 Deficit push ups
8-12 DB Rear delt raises
8-10 KB Deadlift
Core: 3 Rounds
20 Scissors
20 Leg lifts
20 Hollow rocks
20 Russian twists
40s Decline plank
Burnout:
90s Deadhang
90s Plank