Lift

Full dynamic warmup

A. 1-2 Stick - 4x4
B. 1-Leg Box Jumps - 2x3x3 @ 24"
C1. Front Squat - 5x2 @ 205
C2. Pullups - 5x2 @ BW
D1. Decline Bench Press - 4x2 @ 205
D2. Face Pull - 3x10 @ 100
E. 1-Leg RDL - 2x2x10 @ 80

Tempo

Full dynamic warmup

20 min
17x60m (rest until 120bpm)
(barefoot)

Lift/Elliptical

Full dynamic warmup

A. Falling Starts -6x10m
B. Vertical Jumps - 6x2
C1. Front Squat - 3x3 @ 225
C2. Pullups -3x5 @ BW
D1. 1-Arm DB Bench - 2x3x6 @ 80
D2. Cable Row - 3x10 @ 130
E. Reverse Lunge (Front Squat Grip, Front Foot on 4" step) - 2x(6/side) @ 135
F1. Band Walks - 2x30m
F2. Side Bridge - 2x2x30s

Elliptical
30 min @ 120-130 BPM
399 Cal

Bike

Full dynamic warmup

30 min @ 120-130 BPM
320 Cal

Bike

Full dynamic warmup

30 min @ 120-130 BPM
355 Cal

Lift/Bike

Full dynamic warmup

A. Falling Starts - 4x10m
B. Broad Jumps - 6x2
C1. Front Squat - 3x3 @ 225
C2. Pullups -3x5 @ BW
D1. 1-Arm DB Bench - 2x3x6 @ 80
D2. Cable Row - 3x10 @ 130
E1. Band Walks - 4x30m
E2. Side Bridge - 2x3x30s

Bike
30 min @ 110-120 BPM
324 Cal

Track/Bike

Full dynamic warmup

4x30m (3 min RI)

Medball Backwards Throws - 3x3

Bike
15 min @ 110-120 BPM
136 Cal