Lots and lots and lots 😉

 

GLUTES:

Single Leg BENCH Glute Bridges

x 6ea side (Use slam ball to load hip)

Lateral Band Walks (Harder band)

x 30 feet down and back

* 2 sets *

 

POWER/SKILL:

3 Position SQUAT Clean

(High Hang, Above Knee, Below Knee)

* 6 sets on a 2:00 clock each set

* 60, 70, 75-80, 80-85, 80-85, 80-85

 

WORKOUT:

3 Bike Cals

3, 6 or 9 Double Unders

6 Bike Cals

6, 12 or 18 Double Unders

9 Bike Cals

9, 18, or 27 Double Unders

12 Bike Cals

12, 24 or 36 Double Unders

15 Bike Cals

15, 30 or 45 Double Unders

18 Bike Cals

18, 36 or 54 Double Unders

21 Bike Cals

21, 42 or 63 Double Unders

(7:00 cap to finish or get as far as you can)

 

You pick the number on double unders depending on your current abilities…

 

Don’t reset the bike, instead keep adding on so you can move back and forth faster…

 

POST ALL RESULTS TO ZENPLANNER

Justin VanBeek

Written by: Justin VanBeek

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