9/3/2020

4 SETS*

35/25 Cal Bike

12 Burpees

-Rest 3:00 b/t Sets-

*Suggested 3:00 Cap Each Set

FINISHER 4 SETS FOR QUALITY

12/12 Single Arm DB Supported Bent Over Row (AHAP)

10/10 Single Arm DB Glute Bridge Floor Press

-Rest 1:00 b/t Sets-

SCALING *Reps, Loading, Volume*… Cal Bike -- Athletes should be able to complete each set of 35/25 cal in 2:00 or less- scale back the calories to allow athletes to finish in this timeframe! Burpees -- Athletes should be able to complete each set of 12 reps in 1:00 or less- we can scale the complexity of the movement to Up-Downs, or we can scale back the number of reps to 8-10 reps to allow for a faster cycle time on the Burpees. Finisher -- We can keep the weight slightly lighter to allow athletes to work on the movement if this is a newer set of movements for your athletes. The weight recommendation is “as heavy as possible,” meaning that athletes should be challenging their strength here, but should be able to complete all reps unbroken each set. *Movement Adjustments*... Cal Bike -- Modify athletes to a Row or Run for a 2:00 time frame if equipment is a constraint, or if an athlete cannot Bike today. Burpees -- We can sub Up-Downs to allow athletes to move through a quicker cycle time, or we can sub 50-60 Mountain Climbers for any athletes unable to perform Burpees or Up-Downs today. Finisher -- For our Push/Pull movements we can change them to a Chest supported DB Row and a DB Bench Press if any athletes need to sub either of the movements today in the Finisher.