5 rounds work up to a heavyer than last time
- 12 x Hip Thrusts (add 2-5kg per round over last time)
Then 3 rounds
- 8 x Front Rack Reverse Lunge per leg @ 95lbs/43kg (complete all reps on one leg then switch to the other)
Then for total distance on indoor Bike, 10 rounds of
- 2 minutes Bike seated @ resistance A
- 1 minute Bike standing @ resistance B
Results: 145-155-165-175-185lbs/85kg. Bike 12.95km. Resistance – seated 16/24, standing 20/24.