3:00 BikeErg @ easy
+
1:30/0:30 of each @ increasing pace
1) BikeErg
2) Row
+
0:30 Hang from bar
8 Scapula push-ups
4-6 Jefferson curls
10 Handstand shrugs
30 Speed rope steps
+
Build to workout weight for squat cleans and deadlifts
* Practice a few short sets of double-unders, wall walks, HSPUs and box jump overs between sets.
+
@ workout weight
3 Squat cleans
2 Wall walks
500m BikeErg
30 Double-unders
5 Deadlifts (use A1 weight)
5 HSPUs
5 Box jump overs