ATHLETES CHOICE

Bike Intervals

“Whoopee Cushion”
Warm-Up 5:00 easy to moderate pace
3x :30 hard pace, :30 easy pace
2:00 recovery pace
5:00 moderate to hard pace
2:30 easy pace
5:00 moderate to hard pace
2:30 easy pace
5:00 moderate to hard pace
Cool Down 5:00 recovery pace
Total Time – 35:00

Mayhem Bodybuilding

“Whooping”
AMRAP 12
16/12 Cal Row
4-8-12 etc… Strict HSPU
Rest as needed
Superset for weight
12-10-8-6-4
Deadlift
Strict Press
Rest 2-3 minutes
4 Sets (super set)
12 Strict Pull-Ups
24 Weighted Hip Thrusts
Rest 2-3 minutes
4 Sets (super set)
12 DB Arnold Press
12 Glute Ham Raises
Rest 2-3 minutes
4 Sets (super set)
12 DB Front Raises + Lat Raises
12 Bent Over Rows
Rest as needed
AMRAP 15
15/12 Cal Bike
15 Push-Ups