Cycling

Metcon

30 minutes of Cycling.

Metcon

30 minutes of Cycling.

Metcon

Diamond Dave’s 15 Minute Core Workout

• 100 Leg-up Crunch
• 100 Leg-up Side to Side Crunch
• 100 Leg Lifts
• 100 Bicycles

30 minutes of Cycling.

Metcon

30 Min

• Spin Class – Cycling

METCON

For Time

• 300 Cal C2 Bike
• E2MOM 5 Front Squats (135/95)

Metcon

30 Min

• Spin Class – Cycling

Metcon

30 Min

• Spin Class – Cycling

Active Recovery

5 rounds

• 5 ring dips
• 10 Reverse 2 Leg Bicycle Kicks on Pull-Up Bar
• 15 Air Squats
• 1600m easy pace Bike (50rpm or less on Assault Bike)

The reverse bicycle kicks are a progression exercise for butterfly pull-ups.

Reverse Bicycle Kicks

1. Take a Pull-Up Position
2. Keep Feet Together
3. Point Toes
4. Pull knees up towards the chest
5. Push feet behind and down
6. Cycle through