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Bike or Row 1x:
–2min @ an easy pace
Dynamic Warm Up 1x:
–10-20 repetitions depending on the exercise
SPECIFIC WARM UP 15-23minutes
Bike, Row or 200m Run 2xs:
–:20sec Hard
–:10sec Easy
(Rest :30sec and transition to the next station.)
Bike, Row or 200m Run 2xs:
–:20sec Hard
–:10sec Easy
(Rest :30sec and transition to the next station.)
Bike, Row or 200m Run 2xs:
–:20sec Hard
–:10sec Easy
(Rest :30sec and transition to the next station.)
“Burner”
For Time:
– 600m Run
– 50/45 Cal Bike
– 50/45 Cal Row
Goal: Sub 10 min
For Time Scaled Version:
400m Run
35/30 Cal Bike
35/30 Cal Row
Goal: Sub 10 min
Eccentric Kneeling Heel To Butt
3 x 6 w/ :05 sec lowering
Cossack Squat
4/side w/ :05 sec lowering
Tempo Goblet Squat
3 x 8 w/ :03 sec lowering and :03 sec standing
Single Leg Deadlift
3 x 6/side with :03 sec lowering and :03 sec standing
Tempo Diamond Push-Up
3 x 6 w/ :03 sec down and up
