Tabata Air Bike (8 sets)
*build up to workout pace
-into-
3 sets:
10 Dynamic Squat Stretch
25ft Lizard Crawl
10 Step Back Lunges
2 Broad Jump + Vertical
Jump
WORKOUT PREP -
2 sets:
5/4 Calorie Air Bike (build
in pace)
4 Back Rack Step Back
lunges (build in weight)
25ft Broad Jump
Toes to Bar Skill Review -
Take 10-12 minutes to
practice Toes to Bar and
work on efficiency. This will
help prepare athletes for the
workout this Saturday.
Level 1: Straight leg kipping
leg raises
Level 2: Kipping toes to bar
Level 3: Strict toes to bar
A coaching video with
scaling options is included in
the coach notes.
WORKOUT - Wynonna Judd
Freedom (RX’d)
6 sets
10/8 Calorie Air Bike (sprint)
14 Barbell Step Back Lunges
(95/65)
50ft Broad Jump (Or 15
Russian Kettlebell Swings
70/53)
-rest 3:00 between sets-
(KG conv: 43/29 lunges,
32/24 kbs)
MOBILITY -
1 min Calf Smash (each)
1 min Foam roll Hamstrings
1 min Barbell quad smash