Warmup:
3:00 blood flow
*on days there is blood flow, don’t come in and get on the bike, the blood flow is designed to get good stimulus and wake the body. Focus on mobilization if you arrive early.
(:20 easy/:20medium/:20sprint)
+
20 Cossack Squats
20 Banded Clamshells
20 Fire Hydrants (slow)
10 Pushup + (1scap pushup + 1 push-up)
:30 T-Spine Stretch
Strength
3 Sets Superset
8 Goblet squats w 2 sec pause
10 Jump squats
10 banded Hamstring leg curls
Front Squats
4x5
Build on each set to a heavy set of 5 for day.
Conditioning
10 Min EMOM
M1: 14/12 Cal Row
M2: 10 Thrusters (95/65) (115/75) (135/95)
*scale as needed, the workout is what you make of it. If you normally do 95/65. Get outta your comfort zone and strive to be better and not be contempt.
Intent: Intensity level. High. Lower body focus. Anaerobic capacity. Interval based work. The light to moderate thruster combined with the row will attack both sides of the lower extremities. The lungs will really start to fill up with air by the 3rd to 4th minute.
