Sub Out Step-ups

Warm-up

• High Knee Crossovers
• 10 Air Squats
• 10 Toe Touches
• 20 Trunk Rotations

Legs & Conditioning

We’ve been doing a lot of step-ups, so made some adjustments to this workout.

3 Sets

• Partner A: BikeErg
• Partner B:
  • 20 alt Reverse Lunge with Single Leg Jump (5/8# DBs)
  • 10 alt Single Leg Lateral Jumps
  • 6/6 Single Leg RDL + High Pull + Knee Drive (15/20# KB)

4 Sets

• Partner A: BikeErg
• Partner B:
  • 20 alt Curtsy Lunges (15/20# DBs)
  • 15 Squat Jumps

3 Sets

• Partner A: BikeErg
• Partner B:
  • 12 Incline Squats (15# DBs, 4 mats)
  • 20 Glute Bridges
  • 6/6 Split Squats (8/20# DBs)

Wow. We finished in 38:02 and did 14,934 meters on the bike.