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Tabata Warm-Up

  • Y.T.W. Shoulder Prehap
  • Cuban Press

Use 2.5 to 5lb weights for Warm-up

Strength

3 Rounds Alt E2MOM

  • 12 x Barbell Bent-Over Rows
  • 12 x Band Tricep Pull Downs
  • 12 x Barbell Snatch-Grip High-Pulls
  • 12 x Strict Pull-Ups
  • 12 x Barbell Press (50% of 1RM)
  • 45ft Sled Pull (165lb / 95lb)

Tags:

8 min Warm-Up

  • Bench Press
  • Lunges

Strength

3 Rounds Alt E2MOM

  • 15 x Glute Bridges (185/135)
  • 30 x Air Lunges
  • 15 x GHD Back Extensions

3 Rounds Alt E2MOM

  • 15 x Reverse Hyper
  • 15 x Bench Press. (47% of 1RM)
  • 15 x Tricep Pull Downs

Tags:

8min Warm-Up

  • Squat Therapy
  • Squat Warm-Up
  • Warm-up Lower Back

Strength

3 Rounds Alt E2MOM

  • 15 x RDL. (50/30)
  • 15 x Med Ball Under Hand Throws (20/14)
  • 1:15min Sled Push (145/95)
  • 30 x Alt High-Knee Box Step-Ups
  • 15 x Squats (45% of 1RM)
  • 15 x GHD Sit-ups

Recover bike with remaining time between rounds

Tags:

Tabata Warm-Up

  • Y.T.W. Shoulder Prehap
  • Cuban Press

Use 2.5 to 5lb weights for Warm-up

Strength

3 Rounds Alt E2MOM

  • 15 x DB Upright Rows
  • 15 x DB Press
  • 15 x Band Face Pulls
  • 15 x DB Curls
  • 1:15 min x Trap Bar Carry (95lb)
  • 15 x DB Bench Press

Use 50% of 1RM divided by 2, or for simplicity, use 2 x 25-35/15-25 Dumbbells or Kettlebells