1000 m bike
Roll out arch of feet with Lacrosse Ball. Calf Stretch, Couch Stretch,
Banded Hamstring Stretch, Tim Tam Gun on calves and IT Band. Hip
Stretch (pigeon). Ankle stretch on a box. Lat stretch. Forearm stretch.
6 reps EMOM x 5 minutes @ (45%) of 1RM
4 reps EMOM x 5 minutes @ (55%) of 1RM
3 reps EMOM x 5 minutes @ (62%) of 1RM
2 reps EMOM x 5 minutes @ (75%) of 1RM
*Do as many of these reps as possible as touch and go reps! No rest
between sets, change weights quick and go for 20 minutes steady!