Warmup:

5 Cal Bike

Spider-Man Lunge 30’

Inchworm 30’

Side lunge 30’ and back

10 Cal Bike

10 Squat2Stand

10 Thoracic High Fives

10 Huggers

Super Squat Hip Sequence – see video below, courtesy of Mobility WOD

WOD:

For Time:

11/8 Cal Bike

21/15 Cal Bike

31/22 Cal Bike

42/30 Cal Bike

31/22 Cal Bike

21/15 Cal Bike

11/8 Cal Bike

*Rest 1 Minute between sections

Time Cap: 30 Min

Video courtesy of Breakaway Fitness & Performance. Today we’re looking to get a little bit of lactate threshold training with an up-and-down-the-mountain WOD on the Echo Bike.  Going in, we know that by the end of this, we’re going to be pretty smoked, so, take the tips on the video to set your bike up properly so you aren’t wasting energy by being out of prime positioning for biking

Scaling Options:

If no bike available, row 250/500/750/1000/750/500/250, respectively

or run 200/400/600/800/600/400/200, respectively

Cool Down:

Couch Stretch – 2 Min per side

Leg Bleeds – 2 Min