Warm-up:
3 mins Bike
-into-
6 Minutes
10 Banded Pass Throughs
5 Elbow to Floor Stretch with Rotation (each side)
5 Hang Power Snatches
5 Overhead Squats
+
Freedom (RX'd)
6 rounds:
12/10 Calorie Air Bike
12 Overhead Squats @ 75/55#
—
Independence (Scaled/Masters)
6 rounds:
10/8 Cal Air Bike
12 Overhead Squats @ 65/45#
—
Compete (Open Prep/Quarterfinals)
6 rounds:
12/10 Cal Air Bike
12 Overhead Squats @ 95/65#
Time Cap - 12 mins
Target - 7-9 mins
**INTENTION - Stimulus is moderate intensity throughout. Leg fatigue will be a factor in this workout, so athletes should pace accordingly to avoid fast lactic acid build-up. Use the time between stations to catch a quick break (10 seconds). Use the clock as the pacesetter, with the first round being the slowest and possibly having a little left for a sprint at the end. The goal for athletes should be 1 round every 1:30 or less.
+
Accessory - 4 sets:
15 Strict Hanging Leg Raise
30yd Single DB Overhead Carry (Left– as heavy as possible)
30yd Single DB Overhead Carry (Right – as heavy as possible)
:30 sec Side Plank on Forearm (each side)