0:00-15:00 General/Specific Warm-up
15:00-20:00 Transition to Bike Repeats
20:00-38:00 Bike Repeats
38:00-45:00 Transition to Finisher
45:00-55:00 Finisher
55:00-60:00 Cool-down
General Warm-up
3 Rounds
Banded Around the Worlds
Banded Pass Throughs
Banded Pull Aparts
Banded Lat Stretch
Banded Good Mornings
Banded Overhead Squats
Shoulder Taps
Calf Stretch on the Rig
Bike Prep
1-2 Rounds
10/6 Calories easy pace
1 minute rest
10/6 Calories moderate pace
1 minute rest
10/6 Calories hard pace
1 minute rest
Bike Repeats
5x20/14 Calorie Bike
*2 minutes rest between sets
SCORE: Times for each set
FOCUS:
Consistent times for each interval
RPE of 8, hard effort, but not max
EQUIPMENT CONSIDERATIONS:
Three people should be able to share one bike…if you do have three people per bike then the rest will just be while the other two people do their set
Finisher
For Time
50 Plate Hops
100 Plate Ground to Overhead
50 Plate Hops
SCORE: Time
FOCUS:
Breathe, move, steady pace