2 rounds at easy pace
3 rounds at moderate pace
3 rounds at fast pace
stay on bikes for 10s rest and slow spin
RDL
Performance focus: keeping back straight | Move prep: 3-4 reps at workout tempo w/ empty bar
Suitcase lunge
Performance: using the front leg – not "kicking off" back leg | Move prep: 3 reps per leg w/ lighter DB
Side plank band pull
Practice 3-5 reps per side
DB goblet squat
Performance focus: elbows up/torso vertical/active bottom position | Move prep: 35 reps at workout tempo
8-10 Romanian DL @4010
rest 30s
8-10/leg DB suitcase lunges
rest 15s b/t legs & 30s after both
20/arm Side Plank band Pull
rest 30s
6-8 DB goblet squats @25X1 (50/35)
rest 1:00
Simplify your life
"Straightforwardness and simplicity are in keeping with goodness. The things that are essential are acquired with little bother; it is the luxuries that call for toil and effort." –Seneca