Every 2:00 X 5 Sets: 4/Side Back Rack Reverse Lunges
Every 2:00 X 4 Sets: 5/Side Tempo (1-0-3) Front Rack Box Step-Ups
These should be started nice and light. The emphasis should be on holding the tempo, not adding load. Perform all 5 reps on 1 side, then switch stances to the other side. Tempo is 1 second up, brief pause, and a 3 second lower. Use a box height that puts your knee and hip in line when on the box.
Every 2:00 X 4 Sets: 10 Sumo Stance RDL Start with some moderate loading. Do not perform these to touching the floor. If you have the flexibility to get to the floor either stop short, or stand on risers, we want to keep constant tension through the movement.
Squat Cleans 95/65
Bar Facing Burpees
Light load here. Focus on full rom.
Assault Bike 5 Rounds Of:
Minute 1 Wattage @ BW
Minute 2 @ 150% BW
Minute 3 @ 200% BW