03-24-2024

Functional Pump (Legs & Core)

10 Sets (1 set every 3 minutes)
20/16 Calorie Standing Bike Erg
5 Back Squats (start at 50-60% of 1RM and add 5-10lbs each set)

-rest as needed-

10 Minute EMOM
Odd Minutes: AMRAP Rower Hamstring Curls
Even Minutes: AMRAP Feet Elevated Glute Bridge

Bike Erg Workout

Warm-Up
3 Min at RPE3
2 Min at RPE4
1 Min at RPE5
3x (15 Sec at RPE7 (100 RPM), 45 Sec at RPE3
2 Min at RPE1-2

Main Workout:
3 Sets
2 Min 30 Sec Seated, High Damper at RPE7 (70 RPM)
2 Min 30 Sec Standing, High Damper at RPE6 (65 RPM)
2 Min 30 Sec Seated, Low Damper at RPE3 (80 RPM)
Total Main Workout Time: 22 Min 30 Seconds

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