BIKERS

Warm-Up

500m Row (easy)

30s ea:

Bearcrawl w/ wrist stretch

Leg Reach

Dead Hang

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2 Rnds:

Med-Ball Hamstring Curls

10x Russian Step Ups (5 ea)

Sumo Stance KB DL x 15

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BIKE DOWN

Every 4m x 28m (7 Sets):

25 Cal Bike

20 Down-Ups (Burpee w/o the jump)

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Optional

4 Sets of DL Complex

8 x DL (21x1)

20 x Prone Lying Banded Ham Curls

2-3m Rest

Daliege ~ 3:15 / 3:06 / 3:16 / 3:22

Pyan ~ 3:12 / 3:58

Ladick ~ 3:00 / 3:12 / 3:28

tb ~ 3:05(1:49) / 2:56(1:27) / 3:01(1:47) / 3:14(1:52) / 3:17(1:50) / 2:52(1:33) / 3:02(1:43)

the 1:27 & 1:33 I pushed HARD for the first 30s (78+ rpm's) then backed off...

the 1:52 was about 62-68 rpm's the whole time...no push to start.

The plan of push for first 20-30s was good, just a matter of how hard...