Build the Base

3 rounds for max reps of:
3 mins: max rep Bike Calories
1 min: max rep Dumbbell Box Step-ups, 35/25 lbs, 24/20 in
1 min: max rep Box Jumps, 24/20 in
3 mins: max rep Bike Calories
1 min: 4 Renegade Rows, 35/25 lbs + 8 Alternating Mountain Climbers
1 min: max rep AbMat Sit-ups

This is our longer workout for the week and a reminder that these days are all about working at a sustained effort. The number of calories the you are accumulating on the bike or rower should be consistent with each effort. The same goes for each 1min effort. The loading in this workout should be light and done at a weight that allows you to continually move through the minute. The dumbbell box step should have you holding the dumbbells to the sides of your bodies, alternating the step up. Work to hold a strong and steady pace on the box jump. Stepping down from the box is often a great way to keep a steady pace. The renegade row + mountain climber is a bit of a complex that will fill some time and tax you for the ambat sit-up. There is no goal reps for this workout but rather athletes should focus on working at a 60% effort.

Post Work
1-2xs:
1-2min Lying Banded Hamstring Stretch
1-2min Lying Banded Crossover Stretch