General Warm Up (5-12)
Partner Up
P1 Bikes :30
P2 :30 Plank Plate Step Up, :30 Shuttle Run, :30 Plate Hops, :30 Situps
*Once both partners have biked and done movement 1, then they rotate to movement 2 and so on.
Specific Warm Up (12-32)
5 min going over lifts and what we want to see. They can do the single leg version if needed to make it easier, the goal is progress to a challenging option.
then…
4 sets: (10 min)
15 Seated Pike Leg lifts-
15 Seated Straddle Leg Lifts-
*Can add an extra :10 hold after last rep for more challenge
then…
Tabata Hollow Hold
*8 sets of :20 on/ :10 off. If they cannot do a hollow hold they can perform a tuck hold or 1 leg out hold
(34-55)
2:00 max Bike cals
2:00 Rest
X 3
1:00 max Bike cals
1:00 Rest
X 3
:30 max Bike cals
:30 Rest
X 3
Intermediate: Same task
Baseline: Same task
(55-60)
1:00 Banded Pancake Stretch-
1:00 Banded Splits Stretch-
(0-5)
Interval emphasis. You and the erg throwdown today. Consider :10 of transition time for erg set up during rotation between partners on the erg if needed so we have a clean tracking system happening. The goal is to accumulate as many calories as you can each working interval and add the sum of them all at the end.