WORKOUT
EMOM x 16 MINUTES
MIN 1 – 16/13 Cal Bike
MIN 2 – 5 Burpee Over Bar + 5 Deadlift
(275/185)|(185/135)*
*Option for athletes to do 7 or 5 Burpees! Stick
with your choice through the whole workout.
COOL DOWN
FOR RECOVERY
2:00 Cobra Stretch
3:00 Seated Forward Fold
4:00 Foam Rolling Quads
MOVEMENT ADJUSTMENTS…
Bike – 20 Calorie Row, 200m Run, or 200m Ski Erg can be substituted.
Burpees – Up Down Over Bar if the Burpee significantly slows athletes down. Heavy Slam Balls or 10 Jumping Air Squats
can be swapped out if cannot perform Burpees.
Deadlifts – Heavy Hang Power Clean (DB or BB), Heavy Back Squat, or Heavy Push Press can be substituted if cannot Deadlift.