*Do a set every 2 minutes.
5 Sets
3 Bench Press @7.5/10 RPE
Movement Prep/Activation and Increasing Heart Rate
Echo Bike
Arms & Legs: 40sec easy, 20sec mod, 10sec fast,
Rest 20sec,
Legs Only: 40sec easy, 20sec mod, 10sec fast,
Rest 20sec,
Arms Only: 40sec easy, 20sec mod, 10sec fast
-Then-
Front Squat Skill Transfer Exercises – 3-5 reps of each movement
-Then-
Warm up to workout weight.
2. Workout Prep
1 set (at workout pace):
:10 Bike (FAST)
3 Front Squats (at workout weight)
For Time:
30/24 Calorie Echo Bike
+ Total seconds taken for total number of Front Squats (135/95)
*Note: there is no time cap on the bike. Get it done. But the max number of required Front Squats is 60 reps (aka 1:00 on the bike)
Intended Workout RPE: 9.5-10 – 95-100% – near max to max intensity
• Target Time: 4-5 minutes
• Time Cap: 7 minutes
Holding dumbbells in either hand, bend at the waist to a 45-60 degree incline of the torso. Be sure to push the hips back so that the load is supported by the posterior chain, rather than only the lower back. Pulling with the elbows, row the dumbbells so they are around the area of the hips (rather than mistakenly pulling with the hands and pulling high). Do not use excessive kipping with the upper body.
*Do a set every 2 minutes.
3 Sets
10 Double Dumbbell Bent Over Row @6/10 RPE
. Crossover Symmetry Activation Plus OR Banded 7s – perform 7 reps of each movement
2. Barbell Prep
3 Sets
10 Hand Release Push Up
5 Single Arm Bench Press (each side, moderate)