Announcement: Team meeting this Saturday at 10:30am followed by team photo at 11.
I. Warmup / Skill
20 minutes of prehab stretching or Romwod, then:
A1. 4x30s Prone Batwing Hold
A2. 4x15 V-rolls
II. Barbell Cycling
Every 2 minutes for 10 minutes (5 sets):
1. 10 x 95/65#
2. 5 x 155/110#
3. 4 x 185/130
4. 3 x 205/145#
- Try to do these without a re-dip. Meaning, the second the barbell touches the shoulders, bend the knees to absorb the weight, then continue upward into your next rep.
- Listen to your body here. You do not need to go this heavy if you are having an off day.
Assault bike for 24 Minutes (12 sets):
90s at a recovery pace
20s at 70-75% effort
10s at 80-85% effort