Strength:
SUMO DEADLIFT AGAINST A BAND
3 x 3, every 60s.
BARBELL GLUTE HIP THRUSTS
4 x 10-12. Rest 90s.
Endurance & Sprint work
AIR BIKE SPRINTS
5 x 10s max effort. Rest 90s.
– Goal: All-out effort, max watts. You should need the whole rest period and be able to match your watts each round.
Accessory
REVERSE CRUNCH + DEADBUG
4 x 8-10 each. Rest 60s.