– CONDITIONING –
Bike Intervals
EMOM x 6:
1. 1:00 min Max Cal Echo Bike
2. Rest
*Goal = keep RPMs well above 70 for men & 60 for women.
*Score = Total cals
– WORKOUT OF THE DAY –
CF Benchmark: “Extended Elizabeth”
For Time:
21-18-15-12-9-6-3 of:
Power Cleans (135/95)
Bar Dips
*Weight should be moderately light. Something you can cycle and complete each round in 3 sets or less.
*Dips should be done in 3 sets or less. Modify the reps as needed to achieve stimulus.
F: 95/65 & Bench Dips
P&M: As Written
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