2 rounds:
:30 Sec Bike
30 Glute bridge ups
:30 row.
30 Glute bridge ups
15 Singles or Double Unders
Then..
Deadlift.
Week: 2 of 3
Warm up sets
Set 1: 6-8reps light weight
Set 2: 6-8 reps light reps
Build to 70%
Every 2:00 x 6 Sets:
:3 neg
Set 1: 5 @ 69-73%
Set 2: 3 @ 74-79%
Set 3: 3 @ 79-82%
Set 4: 1 @ 82%-85%
Set 5: 1 @ 85%-88%
Set 6: 1 @ 88% +
Then..
15:00 Running clock
2 Rounds:
30/24 Cal bike
30 Alt lunges
immediately into…
2 Rounds:
45 Double unders / 60 s
15 Toe to Bar / leg lifts
immediately into…
AMRAP in remainder of the 15:00 window
30/24 Cal bike
30 Alt lunges
45 Double unders
15 Toe to Bar
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