With a partner:
50-40-30-20-10 reps, for time of:
Alternate back and forth with a partner OR rest the same amount as your work set time.
Bike sprints….Gotta love these! Exactly what this is, sprints. The goal is to get you pushing the pace on these but not to the point of being unable to walk after the first 50 cals. Think of keeping about a 90-95% effort on each bike sprint until the end and then going all out. Athletes who are working on their own should be resting the same amount of time that it takes them to work. If needed feel free to drop the calories down to 40-32-24-16-8 for women to keep the same stimulus.
3 rounds for quality of:
5 L/5 R Cossack Squats, pick load
10 Close Grip Push-ups
5 L/5 R Front Foot Elevated Reverse Lunges, pick load
10 Ring Rows
Quality of movement should be the main focus on each one of these exercises. Depending on the athlete loading is optional and if necessary you can take the weight element out and work on a tempo to challenge the movement with :03 sec down and up. The cossack squat and reverse lunge is total reps so it’s 5/side. The close grip push up has you bringing your hands together and this can easily be done from the knees if needed.