WARM-UP
2:00 Bike
Into…
2 ROUNDS
4 Push-Up to Pike
8 Groiners
5 Hang Muscle Clean + 10 Elbow
Punches
8 Air Squats
STRENGTH
7-5-5-3-3
Strict Press*
*10 DB or KB Goblet Squats after each working set (Athlete Choice,
Moderate-Heavy)
(Score is Weight)
BENCHMARK WORKOUT
“RUN IT BACK”
2 SETS
15-12-9
Thrusters (135/95/65)
Cal Bike*
-Rest 3:00 b/t Sets-
(Score is Total Time)
COOL DOWN
FOR RECOVERY
1:00 Banded Hamstring Stretch (R)
1:00 Crossbody Banded Hamstring Stretch (R)
1:00 Banded Hamstring Stretch (L)
1:00 Crossbody Banded Hamstring Stretch (L)
(No Measure)