Lift

Full dynamic warmup

A1. Front Squat - 5 @ 135, 3 @ 205, 2x3 @ 245, 3x3 @ 225
A2. Scapular Wall Slide - 4x8
B. Speed Deadlift - 5 @ 135, 3 @ 205, 5x2 @ 265
C1. Reverse Lunge (FFE) - 3x(8/side) @ 2x70
C2. Pushups (Feet on Bench) - 3x10 @ Blue Band
D1. Pallof Press Iso Holds - 3x(3x10s/side) @ 65
D2. Cable Row (Prone Grip) - 3x10 @ 115

Track

Full dynamic warmup

8x(15-yd Side Shuffle to 15-yd Sprint)

8x50m accelerations

Lift

Full dynamic warmup

A1. Low Rack Pull - 5 @ 135, 3 @ 205, 275, 4x5 @ 325
A2. Wall Ankle Mobs - 3x(15/side)
B1. Natural GHR - 3x6 @ BW
B2. Alternating DB Bench Press - 3x5 @ 2x65
C1. Neutral-Grip Pullups - 5, 4, 4 @ BW
C2. Side Bridge Wall Slides - 3x(10/side)
D1. Crossover Reverse Fly - 2x10 @ 35
D2. Stability Ball Adductor Stretch - 2x(30s/side)

Bike

20 minutes
20s Work (40s Rest)
278 calories

Lift/Ultimate

Full dynamic warmup

A1. Close-Grip Bench Press (FG) - 5 @ 135, 2x3 @ 190, 2x3 @ 185
A2. Pullups - 3 @ BW, 3x3 @ BW+10
B1. Walking DB Lunges - 3x(6/side) @ 2x60
B2. Chest-Supported Row - 10 @ 55, 2x10 @ 45
C1. Bar Rollout - 3x8
C2. Side-Lying External Rotation - 3x(10/side) @ 8

Full dynamic warmup
2 hours Ultimate

Bike

20 minutes
20s Work (40s Rest)
258 calories

Lift

Full dynamic warmup

A1. Front Squat - 5 @ 135, 3 @ 205, 3x3 @ 235
A2. Scapular Wall Slide - 2x8
B. Speed Deadlift - 5 @ 135, 3 @ 205, 5x2 @ 245
C1. Reverse Lunge (FFE) - 3x(8/side) @ 2x60
C2. Pushups (Feet on Bench) - 3x10 @ Blue Band
D1. Pallof Press Iso Holds - 3x(3x10s/side) @ 60
D2. Cable Row (Prone Grip) - 3x10 @ 110