Mobility/Activation: 2 rounds of
- :30/leg spiderman lunge
- 10 banded goblet squats
- 5/leg glute bridges
Strength: Back Squat
15:00 to find a heavy single to use as a starting point for next 8 weeks. Only 1 attempt at each weight, if you miss you must go down no exceptions. Squat must break parallel in order to be used as a reference #
21/18 Assault Bike Cals
15 Toes to bar
F: knees to hips or toes to rig
P: knees to elbows
C: toes to bar
Coach’s notes: this is designed to be somewhat of a sprint. If you sandbag on the assault bike this workout it will take forever. However, if you push hard through the AB, you can use the toes to bar and burpees to get your heart rate down.
Sub 25/21 cals on rower if not enough assault bikes.