Set	time
1	:30

Set	time
1	:30

Set	time
1	50

Warm Up + Bike Intervals – Steve Saturday

Workout

Metabolic

LLT

LMT

ULT

UMT

GPR

GAR

LPR

LAR

HISS

HIIT

SISS

SIIT

Warm-Up Blocks

Warm Up
Horizontal Loading

GPR
Foam Roll Inner Thigh

Set	Time
1	:30 h:m:s

ULT
Self-Massage: Foam Roll Lat

Set	Time
1	:30 h:m:s

UMT
Jack Knife Stretch

Set	Reps
1	20

UMT
Underswitch to Crab Reach

Set	Reps
1	6
2	6

UMT
90/90 Stretch with Active Internal Rotation

Set	Reps
1	5
2	5

LLT
Overhead Rear Lunge

Set	Reps
1	5
2	5

ULT
SL Hip Hinge Ward

Set	Reps
1	3
2	3

UMT
Lateral Squat Ward

Set	Reps
1	5
2	5

Only do split jumps on strength days, not before running/riding.

Workout Blocks

Metabolic Conditioning
Horizontal Loading

LLT
Bike Ride

Set	Time
1	50 h:m:s

Intervals (1:1) (135:160bpm)

Set	reps
1	6
2	6

Set	reps
1	5
2	5

Set	reps
1	5
2	5

Set	reps
1	3
2	3

Warm-Up Blocks

Warm Up Horizontal Loading

GPR Foam Roll Inner Thigh

ULT Self-Massage: Foam Roll Lat

UMT Jack Knife Stretch

UMT Underswitch to Crab Reach

UMT 90/90 Stretch with Active Internal Rotation

LLT Overhead Rear Lunge

ULT SL Hip Hinge Ward

UMT Lateral Squat Ward

Workout Blocks

Metabolic Conditioning Horizontal Loading

LLT Bike Ride

Warm Up
Horizontal Loading

GPR
Foam Roll Inner Thigh

ULT
Self-Massage: Foam Roll Lat

UMT
Jack Knife Stretch

UMT
Underswitch to Crab Reach

UMT
90/90 Stretch with Active Internal Rotation

LLT
Overhead Rear Lunge

ULT
SL Hip Hinge Ward

UMT
Lateral Squat Ward

Metabolic Conditioning
Horizontal Loading

LLT
Bike Ride