WARM-UP
Ride for 2 Minutes, Establish a 20" Sprint for later
Crossover Symmetry, Activation (7 - 10 Reps)
Heavy Row Simultaneous 25/15
Reverse Fly 25/15
Pulldown 25/15
90/90 8 (Gather Weights)
Scaption 8 (Gather Weights)
Incline Press 25/15
Victory Red Bands
STRENGTH (20)
10 Min EMOM
1 Strict Weighted (Hollow-Pull) Pull-Up
WU 8, 6, 4, 2 Reps
95, 125 155, 175/ Barbell, 35, 45, 55
Then,
10 RM Bench 175/65
Rest 5 Minutes
10 RM Bench 165/60
Followed By,
1 Set of:
Max Dumbbell Bench Press 60/25
SPEED STRENGTH ENDURANCE (40)
5-7 Rounds A.B.
20" Sprint A.B. 75-80/65-67
Recover Approximately 2 Minutes But Never Stop Pedaling
STRETCH (5)
Upper Bod
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