Warm Up:
Pizza Delivery Game
Specific Warm-Up:
1 set:
:20 easy bike
:20 moderate bike
:20 hard bike
10 PVC good mornings
1 set:
:20 easy bike
:20 moderate bike
:20 hard bike
10 PVC pass throughs
1 set:
:20 easy bike
:20 moderate bike
:20 hard bike
10 PVC back squats
WOD:
7 rounds for time:
20/25-calorie bike
– Rest 1:00 between rounds.
Intermediate:
Same as Rx
Beginner:
7 rounds for time:
10/15-calorie bike
– Rest 1:00 between rounds.
Home Workout:
7 rounds for time:
30 weighted walking lunges (15/20 lb)
– Rest 1:00 between rounds.
– Use a light load held anyway.
Movement scaling options:
Bike: Cals, substitutions
Post-Workout Skill Work:
2 sets:
1:00 GHD hip extensions
– Rest 3:00 between sets.