Recommended Warm Up (10 Minutes):

1 Minute Bike

15 Air Squats

1 Minute Bike

15 Goblet Squats

-Stretch: Hips, Hamstrings, Calves, Ankles


20 Minute Alternating EMOM:

Bike Erg for Max Distance

1 Minute Tempo

1 Minute Recovery

*Alternate between 1 minute just above your 5K pace (maybe 3-6 seconds off), The next minute is a “Recovery Pace” but that recovery pace should be NO MORE than 15-20 seconds above your 5k pace!  If you don’t have bike ergs, you can alternate minutes on the assault bike for 1 minute Hard and 1 minute Easy.  You can also do these same efforts on the rower as well!


Back Squat (25 Minutes)

5 x 5 @ 70% of 1RM

*Strong sets of 5 here.  These are not tempo, but still focus on keeping good tension on the way down.  SPEED on the way up!

Skill Work