1/7/2020: Love the Bike!

4 SETS

2:00 Max Cal Bike

1:00 KB Swing - CFC 1 (53/35) CFC 2 (35/26)

1:00 KB Goblet Lunges

-1:00 Rest b/t Sets-

FINISHER "TABATA"

8 ROUNDS, :20 ON / :10 OFF

TABATA 1

- Hollow Hold

-Rest 1:00-

TABATA 2

- Deadbugs

*Complete all 8 Rounds of T1 then transition to T2.

SCALING REPS, LOADING, VOLUME… For newer/deconditioned athletes, have them work within 90% of each time domain so they can maintain a higher level of intensity in each movement.

MOVEMENT ADJUSTMENTS... Bike -- Bike can be adjusted to any monostructural movement. Lunges -- For athletes unable to do lunges, adjust the movement to a weighted box step up. KB Swings -- If an athlete is unable to go overhead, scale to RKB Swing.