Warm-up
Spend 2 minutes in Z1
Then, 2 rounds
10 shoulder taps
10 monster band plank walks left
10 push-ups
10 monster band plank walks right
10 shoulder taps
Mobility
Quick shoulder mobility session
Strength
A. Push-ups – complete 4 sets of 10 to 20; add weight if possible
B. Reverse TABATA HS holds
WOD
“Blocked In”
15 min AMRAP
80 DU’s
40/30 cals AB
20 ring dips
Ring dips are hard. So have a plan and then maybe a plan B if they decide to go. But the key focus of this workout is how long you are going to be on that bike. Have an idea for pacing and make sure you try to stick with it.
