5 Min Bike - conversational pace, but get the blood flowing, keep your sweatshirt on so you just start to break a sweat.
10 Air Squats
5 sets of 3x Back Squat
increase weight each round
This workout is designed to get you the desired number of reps, at the proper load for your ability, while maintaining intensity. This combined with the Russian Twists makes for a challenging combination.
10 - 1
Front Squat @ 55%
2 - 20
Russian Twist @ 25% max snatch
2 minutes Yoga - Cobra Position
10 minute stretches Hamstrings and Hip flexors
Active Recovery: This is the work you do off the clock, if you are sore enough to avoid performing the workout of the day, or it is your scheduled rest day.
Weighted Sit Ups
808 4th Ave N