Field drills (high knees, butt kicks, etc)
10 GHD side bends/side https://www.youtube.com/watch?v=1aemWRUnZnM
30 DU or du practice
3 Rounds of:
5 db front squats up to workout weight
10 DB Front Squats 2×45/30
Every trip on the DU run a 150
50/35 for DBs
This one should be in that 20-25:00 range. For the double unders, think no more than :90/round to finish them. The squats should be unbroken. I think someone might be able to sneak in just under the 19:00 mark, but you’ll have to push the early runs to do it.
Bike 5:15 at a 70% effort
Sprint for :05-:10 (until the first moment RPMs start to drop, :10 cap)
then right back to the next 5:15 block.
Never let your RPMs drop below your lowest RPMs in the first 5:15
After your last round, do another 5:15 but don’t sprint at the end.