Physical Training

10 min Warm-Up For Time – Randy Part 2 – Cardio Round-Up to 200 Cal

Outside 4 rounds (35 min cap) Riding slower will be challenging — force yourself to do it. If it is raining, we will adjust for an indoor workout.

10 min Warm-Up Glute Crackdown – Partner Relay (U go, I go) for Time Complex: 20 rounds 20 1/2 Court Down and Backs Chipper Finisher: (sets of 5)

1000 AB Cals For Time Alt EMOM (team of 4) Repeat until 1000 cals are reached. An athlete starts at each station.

Back Day Group 1 – 5 Rounds Group 2 – 5 Rounds Groups 3 – 5 Rounds

10 min AMRAP 10min Recovery/Warm-up 15 minutes AMRAP

Cardio Round-Up Alt EMOM: 50 seconds of work and 10 seconds of transition. Do this until 300 cals are reached on each machine. Adjust machines according to the number of athletes. There should be 1 less machine than athletes. Remove machines from button up. Once a machine is eliminated, use the station for extra rest….

5 min warm-up 10 Min ALT EMOM 5 min Recovery 20 Min AMRAP

10 min warm-up 3 Rounds for Time

5 min warm-up Cindy – 20 min AMRAP 5 min Rest Deadlift Session