For the next 6 weeks our training cycle will be shifting focus, please be aware of the tempo and loading prescriptions.
A. Strength
4-5 Sets
4 Front Squat @ 2121 tempo
-rest 20sec-
8 Goblet Cyclist Squats @ 20X0 tempo
-rest 20sec-
16sec Bike Sprint @ 95%
-rest walk 2-3mins and start again-
*Start moderate with your loading and build up as you go. The last set should be very TOUGH
*if short on time reduce strength portion to 2-3 sets
*record heaviest set of front squat along with total calories biked
B. Conditioning
30-20-10 reps for time:
Toes-to-bar
Dual KB Rack lunge (yards) 35’s/26’s
*coaches challenge 53’s/35’s
*games challenge 70’s/53’s
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