Closed - Black Friday

Gym Closed - but if you find a pull up bar in the wild . . .

WARM-UP
3 sets:
10 Scorpion Stretch (slow)
10 table tops (slow)
:20 Sit and Reach (middle)
:20 sit and reach (left leg)
:20 sit and reach (right leg)

3 set:
1:00 Assault Bike (easy to moderate pace)
10 Good Mornings + hop
10 Leg Swing / leg

1 set:
:40 standing bike
:20 seated bike

NOTES

• Take the first three sets to get the body moving and to increase range of motion.
• In the next three sets, focus on breathing on the bike.
• On the final set, give one good push on the bike. Rest for at least five minutes before starting the workout.

Test
4 rounds for time:
30 Walking Lunge
25 Toes-to-Bar

Training
4 rounds for time:
30 Walking Lunge
25 Bench Leg Raise

Stimulus & Goals

• 8:00-12:00 total time.
• Lunges in :45-1:30 and toes-to-bars in 1:00-2:00.
• Complete the toes-to-bar reps in unbroken sets of 5+ through the first 2 rounds.

Competition: 60 min

Warm up: 20 min
See Above

Workout 1: 20 min
20 sets for distance:
:40 standing bike
:20 seated bike

NOTES

• Grind it out on the standing bike. Then, get in the saddle and try to push the pace for the remaining time.
• Athletes should push for 6,000-m or more.

Workout 2: 10 min
Today’s Rx

Stretching: 10 min
1-2 sets:
1:00 Foam Roll Quad
1:00 standing pike stretch