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Tuesday 05.11.2021

POSTED ON May 11, 2021

Tuesday | 05.11.2021

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**1. Movement Prep/Activation and Increasing Heart Rate**
Hip Halo Warmup
* 10 Sidestep R/L
* 10 Forward/Backwards Walk R/L
* 10 Glute Bridges
* 10 Single Leg Glute Bridges R/L
* 10 Bird Dogs R/L
* 10 Squats
-into-
6 min AMRAP
30 sec. assault bike (easy pace)
3 Up-downs
3 Box Step-ups (each side)
3 Power Cleans (empty bar – build across sets)
6 Goblet Squats
**2. Workout Prep**
1 set
30 sec. Assault Bike (workout pace)
2 Power Cleans ( at first weight)
1 Burpee Box Get Over

Workout:  Barney Fife

* Target time: 19-21 minutes
* Time cap: 25 minutes

Workout:
50/40 Calorie Assault Bike
5 Rounds
5 Power Cleans (135/95)
5 Burpee Box Get Overs (30/24)

-into-

40/32 Calorie Assault Bike
4 Rounds
4 Power Cleans (155/105)
4 Burpee Box Get Overs (30/24)

-into-

30/24 Calorie Assault Bike
3 Rounds
3 Power Cleans (185/125)
3 Burpee Box Get Overs (30/24)

* Echo Bike (85%)

* Scaling option 1 (Masters 45+)
40/32 Calorie Assault Bike
5 Rounds
5 Power Cleans (115/80)
5 Burpee Box Get Overs (24/20)

-into-

30/24 Calorie Assault Bike
4 Rounds
4 Power Cleans (135/95)
4 Burpee Box Get Overs (24/20)

-into-

20/16 Calorie Assault Bike
3 Rounds
3 Power Cleans (165/115)
3 Burpee Box Get Overs (24/20)

* Scaling Option 2 (Beginner)
21/15 Calorie Assault Bike
5 Rounds
5 Dumbbell Power Cleans (Light/moderate)
5 Burpee Box Step Overs Overs (30/24)

-into-

15/12 Calorie Assault Bike
4 Rounds
4 Dumbbell Power Cleans (Light/moderate)
4 Burpee Box Step Overs Overs (30/24)

-into-

9/7 Calorie Assault Bike
3 Rounds
3 Dumbbell Power Cleans (Light/moderate)
3 Burpee Box Step Overs Overs (30/24)

* Limited Equipment Option
500m Run
5 Rounds
10 Burpees
15 Jumping Air Squats

-into-

40/32 Calorie Assault Bike
4 Rounds
10 Burpees
15 Jumping Air Squats

-into-

30/24 Calorie Assault Bike
3 Rounds
10 Burpees
15 Jumping Air Squats

* Large Class Option
Teams of 2
5 Rounds
80/65 Calorie Assault Bike
20 Power Cleans (135/95)
20 Burpee Box Get Overs (30/24)

Accessory:

1 min pigeon pose (each side)
1 min seated QL stretch (each side)
1 min foot smash lacrosse ball (each side)

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