3mins / 3mins x3
30 Double Unders
Max Calories on Airdyne
Rest 5mins, x2
Notes: With 3mins, complete 5 HSPU, 10 Lunges, 30 DU’s and with remaining time do max calories on A.D. Rest 3mins and repeat 3 times. After the 3rd set, rest 5mins and do 3 more sets (you will do a total of six 3 minute intervals).
1. 4×2 Cleans – Below Knee – From Blocks
Notes: Go easy during this. Focus on PERFECT footwork and speed under the bar. Use as a warm up for your Back Squats.
2. 6×6 Back Squats @ 80%, rest as needed
3. 15mins on Airdyne @ 75% *every 3mins do 10-15 Kipping HSPU – starting at 3mins
“I can’t change the direction of the wind, but I can adjust my sails to reach my destination.” – Jimmy Dean