2 SETS
10/8 Cal Bike (RPE 6)
10 PVC Pass Throughs
8 Barbell Power Cleans
6 Tempo Air Squats (32X1)
4 Alt. Groiners
Into…
1-2 SETS
12/10 Cal Bike (1:00 CAP)
10 PVC Pass Through + Alt. Lunges
8 Barbell Power Snatches
6 Barbell Back Squats
4 Alt. 90/90 Hip Rotations
Choose between Overhead Squats OR Front Squats.
*Start Moderate and build to Heavy. The second wave should be heavier than the first.
(Score is Weight)
Week 2 of 5
Strength | Wave-Loading Cycle
30 Overhead Squats OR Front Squats (95/65)
50/40 Cal Bike
30 Overhead Squats OR Front Squats
(Score is Time)
MIN 1 - :45 EZ Bike (option for nasal breathing only)
MIN 2 - :45 Alt. Bird Dogs
MIN 3 - :45 Foam Roll or Empty Barbell Quad Smash
(No Measure)