Little bit of a lower key day tomorrow…

Strength work will be some single arm/single leg work…

Every 2:00 for 16:00:
Odd – 10 Crossover Box Step Ups (12-24″)
* Use a barbell to load on later sets
Even – 10 Single Arm DB Presses on each arm
* Work up to a difficult weight by the 3rd set and repeat the same weight on the 4th set


1:30 Bike (Moderate to difficult pacing)
1:00 Ring Row for Reps (Keep shoulder blades down and engaged)
REST 5:00 (Smash and Roll out while resting)
1:30 Bike (Try to perform identical pacing)
1:00 Ring Row for Reps
REST 5:00 (Band Lat and Chest Stretching)
1:30 Bike (Match one more time)
1:00 Ring Row for Reps

Finish the day up by knocking out some hip smashing/stretching!

Prep work for 19.3 on Tuesday and Wednesday!!

Justin VanBeek

Written by: Justin VanBeek

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