Hip Thrusts and Reverse Lunges then Bike

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.