"BURNIN' RUBBER"

  • 1:00 Easy Bike
  • 0:20 Active Samson
  • 0:20 Alternating Quad Stretch
  • 0:20 Knuckle Drags

 

  • 0:15 Easy Pace Bike
  • 0:15 Moderate Pace Bike
  • 0:15 Fast Pace Bike
  • 0:15 Sprint Pace Bike

 

  • 0:30 Inchworm to Push-up
  • 0:30 Active Spiderman
  • 0:30 Child’s Pose
  • 0:30 Lay and Pray

PART 1: POWER CLEAN

Build to a heavy set of 3 Power Cleans

*Score = Heaviest Load

 

PART 2: "BURNIN' RUBBER"
For Time:

  • 15 Hang Power Cleans (84/61)
  • 1,500/1,200 Meter Bike
  • 12 Hang Power Cleans (84/61)
  • 1,200/900 Meter Bike
  • 9 Hang Power Cleans (84/61)
  • 900/600 Meter Bike


    *Score = Time it takes to complete the workout

COOLDOWN 

MOBILITY

    • 1:00 Forearm Stretches
    • 1:00 Seated Quad Stretch

    • 1:00 Foam Roll Quads

       

AFTER CLASS

3 Rounds For Quality:

  • 6-12 Strict Pull-ups
  • 6-12 Strict Toes to Bar