Anatomic Adaptation

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

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

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