BIKE INTERVALS + BACK SQUAT + BACK + CHEST + ARMS

Bike Intervals

Back Squat

120Kg x 1

Chest

Back

Arms

MET COND + ACK SQUAT + BACK + ARMS

10, 9, 8, 7...1

Bike Cal

KBS 16Kg

- 7:16

Back Squat

100Kg x 3

110Kg x 1

120Kg x 1

Back

Arms

BACK, CHEST, SPRINTS, ARMS, ABS

Back

Chest

200m x 3

Arms

Abs

MET COND, BACK SQUAT, BACK, ARMS, ABS

10, 9, 8, 7...1

Bike Cal

Kb Thruster 2 x 12Kg

- 9:25

Back Squat

110Kg x 3 x 2

Back

Arms

Abs

BACK + CHEST + ARMS + ABS

Back

Chest

Arms

Abs