MBSC ADULT PROGRAM - COVID SETUP - December 2020

Day 1 Movement Day 2 Movement Day 3 Movement

Roll to Activation (12 minutes) Roll to Activation (12 minutes) Roll to Activation (12 minutes)
Foam RollingCalves, Hamstrings, Glutes +Hip rotators, Upper Back, Low Back Foam RollingCalves, Hamstrings, Glutes +Hip rotators, Upper Back, Low Back Foam RollingCalves, Hamstrings, Glutes +Hip rotators, Upper Back, Low Back
10 Rolls ea. Posterior Shoulder, Adductors & Quads 10 Rolls ea. Posterior Shoulder, Adductors & Quads 10 Rolls ea. Posterior Shoulder, Adductors & Quads

Mobility Wedge Hip Rotator x 3 Breaths ea Mobility 90/90 Hip ER/IR x 3 breaths ea. Mobility Wedge Hip Rotator x 3 Breaths ea
Wedge Adductor Rock x 3 Breaths ea. 1/2 Kneeling Adductor Rock x 10ea Wedge Adductor Rock x 3 Breaths ea.
Wedge Hip Flexor / Quad x 3 Breaths ea. Alternating Spiderman x 5ea Wedge Hip Flexor / Quad x 3 Breaths ea.
V-Stance Rib Roll x 5 ea. Quadraped Rib Roll x 5 ea. V-Stance Rib Roll x 5 ea.

Activation Supine Band Hip Flexion x 3 ea Activation Floorslide or Wallslide x 5 Activation Leg Lower Progression x 5ea
Floorslide or Wallslide x 5 ea. 1 Leg Hip Lift x 10 Floorslide or Wallslide x 5 ea.
Dynamic to Power (12 minutes) Dynamic to Power (12 minutes) Dynamic to Power (12 minutes)
Dynamic Warm Up Knee to Chest Dynamic Warm Up Dynamic Warm Up Knee to Chest
( x 10 yds) Leg Cradle Toe Touch Squat x5 Leg Cradle
Heel to Butt BW Reverse Lunge x5 Heel to Butt
Linear Skip BW Lateral Squat x5 Linear Skip
High Knee Run Reaching SLDL x5 High Knee Run
Shuffle Shuffle
Carioca Carioca
Back
(Forwards
Pedaland Backwards) Back
(Forwards
Pedaland Backwards)

Ladder Drills: 1-2 Stick, Cross-in-front, Scisors, In-in / Out-out

Power 45 Degree Lateral Bound (Stick Landing) 3 x 5 Power Ladder Drill (choose 1)
Power 1/2 Kneeling Side Toss 3 x 5 ea Tall Kneeling Chest Pass 3x5 Standing Rotational Hip Toss3 x 5
Med Ball Slam 3 x 5 Rotational Med Ball Slam 3x5 Med Ball Slam 3x5
Block 1: Turf / Keiser Area (12 minutes) Block 1: Turf / Keiser Area (12 minutes) Block 1: Turf / Keiser Area (12 minutes)
Jump Squat 3x5 3x5 3x5 3 x 5 KB Swing 3x8 3x8 3x8 3 x 8 Box Jump 3x5 3x5 3x5 3x5

Standing Dynamic Chop 3x6 3x8 3 x 10 3 x 10 Alternating X-Pulldown 3 x 5ea 3 x 6 ea 3 x 7 ea 3 x 8 ea Standing Dynamic Lift 3x6 3x8 3 x 10 3 x 10

Stick Mobility Deadbug 3 x 4 ea. 3 x 5 ea 3 x 6 ea. 3 x 6 ea. Prone Valslide Hip Flexion 3 x 5 / 5 / 6 / 6 ea. Standing Keiser Row 3 x 8ea 3 x 10ea 3 x 12ea 3 x 12 ea

Block 2: Bench / Dumbell Area (12 minutes) Block 2: Bench / Dumbell Area (12 minutes) Block 2: Bench / Dumbell Area (12 minutes)
1 Leg Squat 3x5 3x6 3x7 3 x 8 Tempo Split Squat (3/0/3) 3x5 3x5 3x6 3 x 6 Tempo Shoulders Elevated Hip Lift

Tempo DB Row (3/0/3) 3x5 3x5 3x6 3 x 6 Tempo Incline DB Bench (3/0/3) 3x5 3x5 3x6 3 x 6 Tempo DB Bench (3/0/3) 3x5 3x5 3x6 3x6

Feet Elevated Side Plank 3 x 5 / 6 / 7 / 8 Breaths Bear Position Reach 3 x 5ea 3 x 6ea 3 x 7ea 3 x 8eaSuitcase Hold 3 x 5 / 6 / 7 / 8 Breaths

Block 3: Rack Area (6 minutes) Block 3: Rack Area (6 minutes) Block 3: Rack Area (6 minutes)
Tempo Pushup (3/0/3) 2x5 2x6 2x7 2 x 8 Tempo Ring Row (3/0/3) 2x5 2x6 2x7 2 x 8 Standing Landmine Press 2x6 2x7 2x8 2x8

Alt Spiderman Stretch w/ Reach 2x5 2x5 2 x 5 Leg Lower Progression 2x5 2x5 2x5 2 x 5 Tempo Slideboard Leg Curl (3/0/3) 2x5 2x6 2x6

Foot Elevated 1 Leg Hip Lift 2x8 2x9 2 x 10 2 x 10Body Saw 2x8 2x9 2 x 10 2 x 10 Getup ( (Elbow) 2 x 3 ea 2 x 4 ea 2 x 5 ea 2 x 5 ea

Conditioning 50 / 25 / 15 Calorie Bike Sprint Conditioning 2 mile 2 . 5 mile 3 mile 3 mile Conditioning: .3 / .2 / .1 / .1 /.2 /.3 rest:work = 1:1
Bike Sprints 1:30 rest between each Bike Steady Ride (Record time each week) Bike "Pyramid"
Day 1 Movement Day 2 Movement Day 3 Movement
Roll to Flow Warm Up (12 minutes) Roll to Activation (12 minutes) Roll to Flow Warm Up (12 minutes)
Foam RollingCalves, Hamstrings, Glutes +Hip rotators, Upper Back, Low Back Foam RollingCalves, Hamstrings, Glutes +Hip rotators, Upper Back, Low Back Foam RollingCalves, Hamstrings, Glutes +Hip rotators, Upper Back, Low Back
10 Rolls ea. Posterior Shoulder, Adductors & Quads 10 Rolls ea. Posterior Shoulder, Adductors & Quads 10 Rolls ea. Posterior Shoulder, Adductors & Quads

Mobility / 90 / 90 Hip IR/ER R Side Spiderman w/ ReachMobility Wedge Hip Rotator x 3 Breaths ea Mobility / 90 / 90 Hip IR/ER R Side Spiderman w/ Reach
Flow Warm Up Tailor Sit R Side Split Squat Wedge Adductor Rock x 3 Breaths ea. Flow Warm Up Tailor Sit R Side Split Squat
x 3 ea Quadraped Head Nods Adductor Rock Wedge Hip Flexor / Quad x 3 Breaths ea. Quadraped Head Nods Adductor Rock
Quadraped Head Rotations V- Stance Walkback V-Stance Rib Roll x 5 ea. Quadraped Head Rotations V- Stance Walkback
Quadraped Spine Flex / Ext V- Stance Reach Quadraped Spine Flex / Ext V- Stance Reach
Downward Dog Lateral Squat Downward Dog Lateral Squat
L Side Spiderman w/ Reach Toe Touch Squat Activation Floorslide or Wallslide x 5 L Side Spiderman w/ Reach Toe Touch Squat
L Side Split Squat x 3 ea Yoga Table 1 Leg Hip Lift x 10 L Side Split Squat x 3 ea Yoga Table
Dynamic to Power (12 minutes) Dynamic to Power (12 minutes) Dynamic to Power (12 minutes)
Dynamic Warm Up Dynamic Warm Up Dynamic Warm Up
( x 10 yds) High Knee Skip Toe Touch Squat x5 High Knee Skip
High Knee Run BW Forward Lunge x5 High Knee Run
Butt Kicks BW Lateral Lunge x5 Butt Kicks
Shuffle Reaching SLDL x5 Shuffle
Cariocia Cariocia
Backpedal Ladder Drills: 1 - 2 Stick Backpedal
(Forwards / Backwards) Cross-in-front
In-in / out-out

Power Standing Side Toss x 5 ea Power 45 Degree Lateral Bound (Stick Landing) 3 x 5 Power Ladder Drill (choose 1) x up and back
Standing Overhead Throw (Aim for top X) x 5 Standing Chest Pass 3x5 Standing Rotational Hip Toss3 x 5
Jump Squat x5 Rotational Med Ball Slam 3x5 Med Ball Slam 3x5
Block 1: Turf / Keiser Area (12 minutes) Block 1: Turf / Keiser Area (12 minutes) Block 1: Turf / Keiser Area (12 minutes)
Keiser Front Squat w/ Rope 3x6 3x8 3 x 10 3 x 10 Box Jump 3x5 3x5 3x5 3 x 5 KB Swing 3 x 10 3 x 10 3 x 10 3 x 10

1/2 Kneeling Bottom Up KB Press 3 x 5 3x6 3x7 3 x 8 Alternating W - Pulldown 3 x 6 ea 3 x 7ea 3 x 8 ea 3 x 8 eaKeiser Split Squat to Row 3 x 6 ea 3 x 8 ea 3 x 10 ea 3 x 10 ea

Keiser Side Plank Row 3x8 3 x 10 3 x 12 3 x 12Lever Bell Straight Leg Situp 3x8 3 x 10 3 x 12 3 x 12Static Transverse Chop 3 x 6 ea 3 x 6 ea 3 x 8 ea 3 x 8 ea

Block 2: Bench / Dumbell Area (12 minutes) Block 2: Bench / Dumbell Area (12 minutes) Block 2: Bench / Dumbell Area (12 minutes)
1 Arm DB Bench 3x6 3x7 3x8 3 x 8 Alternating DB Floor Press 3 x 6 ea 3 x 7 ea 3 x 8 ea 3 x 8 ea 1 Arm DB Incline Bench 3 x 6 ea 3 x 7 ea 3 x 8 ea 3 x 8 ea

Goblet Slideboard Reverse Lunge 3 x 6 3x7 3x8 3 x 8 1 DB SLDL 3 x 6 ea 3 x 7 ea 3 x 8 ea 3 x 8 ea Lateral Squat 3 x 6 ea 3 x 7 ea 3 x 8 ea 3 x 8 ea

V - Stance Rib Roll 3 x 3 ea 3 x 3 ea 3 x 3 ea 3 x 3 eaGetup (To Hand) 3 x 3 ea 3 x 4 ea 3 x 5 ea 3 x 5 eaRotational DB Row 3 x 6 ea 3 x 7 ea 3 x 8 ea 3 x 8 ea

Block 3: Rack Area (All reps in as few sets as possible) Block 3: Rack Area ( All reps in as few sets as possbile) Block 3: Rack Area (All reps in as few sets as possible)
Ring Row x 16 x 18 x 20 x 20 Pushup x 16 x 18 x 20 x 20 Reaching SLDL 1 x 8 ea 1 x 9 ea 1 x 10 ea 1 x 10 ea

Shoulders Elevated Hip Lift 1 x 8 ea 1 x 9 ea 1 x 10 ea 1 x 10 ea Body Weight Squat x 16 x 18 x 20 x 20 Ring Fallout x 16 x 18 x 20 x 20

1/2 Kneeling Landmine Presss 1 x 8 ea 1 x 9 ea 1 x 10 ea 1 x 10 ea Body Saw x 16 x 18 x 20 x 20 Feet Elevated 1 Leg Hip Lift 1 x 16 ea x 18 x 20 x 20

Front Plank Reach x 8 ea x 9 ea x 10 ea x 10 ea Side Plank x 8 Breaths ea x 9 Breaths ea x 10 Breaths eax 10 Breaths eaDeadbug 1 x 8 ea 1 x 9 ea 1 x 10 ea 1 x 10 ea
Conditioning: 10 min Conditioning Block 3: Rack Area (All reps in as few sets as possible)
Bike Sprints :10 / :20 x 2 :10 / :20 x 1 :15/:15 x 2 :20 / :10 x 1 Bike Sprints .4 / .3 / .2 / .1 Bike Steady State 2 mile 2.5 mile 3 mile 3 mile
:15 / :15 x 1 :10 / :20 x 1 Work : Rest = 1:1
MBSC ADULT PROGRAM - Februaray 2021
Day 1 Movement Day 2 Movement Day 3 Movement
Roll to Flow Warm Up (12 minutes) Roll to Activation (12 minutes) Roll to Flow Warm Up (12 minutes)
Foam RollingCalves, Hamstrings, Glutes +Hip rotators, Upper Back, Low Back Foam RollingCalves, Hamstrings, Glutes +Hip rotators, Upper Back, Low Back Foam RollingCalves, Hamstrings, Glutes +Hip rotators, Upper Back, Low Back
10 Rolls ea. Posterior Shoulder, Adductors & Quads 10 Rolls ea. Posterior Shoulder, Adductors & Quads 10 Rolls ea. Posterior Shoulder, Adductors & Quads

Mobility / 90 / 90 Hip IR/ER R Side Spiderman w/ ReachMobility Mobility / 90 / 90 Hip IR/ER R Side Spiderman w/ Reach
Flow Warm Up Tailor Sit R Side Split Squat Roller Stretch Hamstring x 3 Breaths ea. Flow Warm Up Tailor Sit R Side Split Squat
x 3 ea Quadraped Head Nods Adductor Rock Hip Rotator x 3 Breaths ea. Quadraped Head Nods Adductor Rock
Quadraped Head Rotations V- Stance Walkback Spiderman x 3 Breaths Quadraped Head Rotations V- Stance Walkback
Quadraped Spine Flex / Ext V- Stance Reach Quadraped Rib Roll x 3 ea Quadraped Spine Flex / Ext V- Stance Reach
Downward Dog Lateral Squat Downward Dog Lateral Squat
L Side Spiderman w/ Reach Toe Touch Squat Activation Floorslide or Wallslide x 5 L Side Spiderman w/ Reach Toe Touch Squat
L Side Split Squat x 3 ea Yoga Table 1 Leg Hip Lift x 5ea L Side Split Squat x 3 ea Yoga Table
Dynamic to Power (12 minutes) Dynamic to Power (12 minutes) Dynamic to Power (12 minutes)
Dynamic Warm Up Dynamic Warm Up (Use 2 lb Med Ball for each) Dynamic Warm Up
( x 10 yds) High Knee Skip Toe Touch Squat x3 High Knee Skip
High Knee Run Forward Lunge x3 High Knee Run
Butt Kicks Lateral Lunge x3 Butt Kicks
Shuffle Reaching SLDL x3 Shuffle
Cariocia Cariocia
Backpedal Ladder Drills: 1 - 2 Stick @ 45 Degrees Backpedal
(Forwards / Backwards) Cross-in-front @ 45 Degrees
In-in / out-out

Power Stepping Side Toss x 5 ea Power 45 Degree Lateral Bound (Stick Landing) 3 x 5 Power Ladder Drill (choose 1) x up and back
Stepping Overhead Throw (Aim for top X) x 5 Staggared Chest Pass 3x5 Standing Rotational Hip Toss3 x 5
Jump Squat x5 Rotational Med Ball Slam 3x5 Speed Chest Pass 3x5
Block 1: Turf / Keiser Area (12 minutes) Block 1: Turf / Keiser Area (12 minutes) Block 1: Turf / Keiser Area (12 minutes)
KB Swing to Goblet Squat 3x 5+5 3x 6+6 3x 7+7 3x 8+8 Keiser SLDL to Row 3x5 3x6 3x7 3 x 8 Staggared Stance KB Deadlift 3 x 6 ea 3 x 7 ea 3 x 8 ea 3 x 8 ea

Alternating X Pulldown 3 x 6ea 3x7 3x8 3 x 8 KB Inline Lift 3 x 6 ea 3 x 7ea 3 x 8 ea 3 x 8 ea1/2 Kneeling Lateral Pulldown 3 x 8 ea 3x8 3 x 10 3 x 10

Leg Lower Progression 3 x 5 ea 3x5 3x5 3 x 5 Standing Valslide Hip Circles 2x2 2x2 2x3 2 x 3 Dynamic Transverse Chop 2 x 6 ea 2 x 7 ea 2 x 8 ea 2 x 8 ea
( 2 circles clockwise & counterclockwise)
Block 2: Bench / Dumbell Area (12 minutes) Block 2: Bench / Dumbell Area (12 minutes) Block 2: Bench / Dumbell Area (12 minutes)
Box Step Up 3 x 6 ea 3x7 3x8 3 x 8 RFE Split Squat 3 x 6 ea 3 x 7 ea 3 x 8 ea 3 x 8 ea Low Incline DB Bench 3x6 3x7 3x8 3x8

Pushup to Downward Dog 3x8 3x7 3x8 3 x 8 DB Bench Press 3x6 3x8 3 x 10 3 x 10 Slideboard Lateral Lunge 3 x 6 ea 3 x 7 ea 3 x 8 ea 3 x 8 ea

Hip Rotator Stretch (On 18" Box) 3 x 5 Breaths each side Getup (To Hip Lift) 3 x 3 ea 3 x 4 ea 3 x 5 ea 3 x 5 eaBench T-Spne Stretch 3 x 5 Breaths

Block 3: Rack Area (All reps in as few sets as possible) Block 3: Rack Area ( All reps in as few sets as possbile) Block 3: Rack Area (All reps in as few sets as possible)
Plate Circuit: Slideboard Leg Curl 2x6 Landmine Circuit

Reverse Lunge 2 x 6 ea 2 x 7 ea 2 x 8 ea 2 x 8 ea Slideboard Compass Plank 2x1 2x2 2x3 2 x 3 SLDL 2 x 6 ea 2 x 8 ea 2 x 10 ea 2 x 10 ea

1/2 Kneeling Lift 2 x 6 ea 2 x 7 ea 2 x 8 ea 2 x 8 ea (each driection) Standing Press 2 x 6 ea 2 x 8 ea 2 x 10 ea 2 x 10 ea
Squat Hold to Press 2x6 2x7 2x8 2x8 Front Squat 2 x 6 ea 2 x 8 ea 2 x 10 ea 2 x 10 ea
Hip Lift to Press 2x6 2x7 2x8 2x8 Side Plank 2 x 5 / 6 / 7 / 8 Breaths

Conditioning: 10 min Conditioning Block 3: Rack Area (All reps in as few sets as possible)
Bike Sprints :20 / :10 x 1 :20 / :10 x 1 :20 / :10 x 1 :20 / :10 x 2 Bike Sprints .4 Mile Sprint x 3 / 4 / 5 / 5 Bike Steady State 2 mile 2.5 mile 3 mile 3 mile
:10 / :20 x 1 :15 / :15 x 1 * Goal is to finish each sprint in under 1 minute Rest 60 sec ( Record times on blackboard )
MBSC ADULT PROGRAM - MARCH 2021
Day 1 Movement Day 2 Movement Day 3 Movement
Roll to Flow Warm Up (12 minutes) Roll to Activation (12 minutes) Roll to Flow Warm Up (12 minutes)
Foam RollingCalves, Hamstrings, Glutes +Hip rotators, Upper Back, Low Back Foam RollingCalves, Hamstrings, Glutes +Hip rotators, Upper Back, Low Back Foam RollingCalves, Hamstrings, Glutes +Hip rotators, Upper Back, Low Back
10 Rolls ea. Posterior Shoulder, Adductors & Quads 10 Rolls ea. Posterior Shoulder, Adductors & Quads 10 Rolls ea. Posterior Shoulder, Adductors & Quads

Mobility / Wall Stretch Series Mobility / Wedge Hip Flexor on Wall Mobility / 90 / 90 Hip IR/ER R Side Spiderman w/ Reach
Wall Stretch Wedge Stretch Wedge Hip Rotator w/ Reach Flow Warm Up Tailor Sit R Side Split Squat
x 5 Breaths ea Hamstring Wedge Adductor Rock Quadraped Head Nods Adductor Rock
Hip Rotator V-Stance Walk Back Quadraped Head Rotations V- Stance Walkback
Glute V-Stance Rib Roll Quadraped Spine Flex / Ext V- Stance Reach
Adductor with Floorslide Downward Dog Lateral Squat
Standing Back to Wall Shoulder Flexion Activation Floorslide or Wallslide x 5 L Side Spiderman w/ Reach Toe Touch Squat
Standing Ankle Mobility 1 Leg Hip Lift x 5ea L Side Split Squat x 3 ea Yoga Table
Dynamic to Power (12 minutes) Dynamic to Power (12 minutes) Dynamic to Power (12 minutes)
Dynamic Warm Up Dynamic Warm Up (Use 2 lb Med Ball for each) Dynamic Warm Up
( x 10 yds) Knee to Chest High Knee Run Squat Pressout x5 High Knee Skip
Leg Cradle Butt Kicks Lateral Squat x5 High Knee Run
Heel to Butt Shuffle Split Squat x5 Butt Kicks
Reaching SLDL Cariocia Reaching SLDL x5 Shuffle
High Knee Skip Backpedal Cariocia
Ladder Drills: 1 - 2 Quick Backpedal
(Forwards / Backwards) Cross-in-front
Lateral In - In / Out - Out

Power Shuffle Side Toss x5 Power Staggared Stance Chest Pass 3 x 5 ea Power Ladder Drill (choose 1) x up and back
Standing Overhead Throw (Aim for Middle X) Med Ball Slam 3 x 10 Tall Kneeling Rotational Hip Toss 3 x 5
3 Point Bound (Forward / Latral / Back) x 1ea Lateral Bound 3 x 5 ea Tall Kneeling Chest Pass 3x5
Block 1: Turf / Keiser Area (12 minutes) Block 1: Turf / Keiser Area (12 minutes) Block 1: Turf / Keiser Area (12 minutes)
KB Deadlift 3x8 3 x 10 3 x 12 3 x 12 Keiser Lateral Slideout to Row 3x5 3x6 3x7 3 x 8 KB Swing 3x8 3 x 10 3 x 12 3 x 12

Tall Kneeling Push / Pull 3 x 6ea 3 x 6 ea 3 x 8 ea 3 x 8 eaX -Pulldown Iso 3x6 3x8 3 x 10 3 x 10 Keiser Front Plank Row 3 x 8 ea 3x8 3 x 10 3 x 10
( 3 second iso )
Body Saw 3x6 3x8 3 x 10 3 x 10 Posterior Hip Rock 2 x 5 ea 2 x 5 ea 2 x 5 ea 2 x 3 Tall Kneeling Anti Rotation Hold 2 x 5 Breaths 2 x 6 Breaths 2 x 7 Breaths 2 x 8 Breaths
( 2 circles clockwise & counterclockwise)
Block 2: Bench / Dumbell Area (12 minutes) Block 2: Bench / Dumbell Area (12 minutes) Block 2: Bench / Dumbell Area (12 minutes)
1 Leg Squat 3 x 6 ea 3x7 3x8 3 x 8 1 DB SLDL 3 x 6 ea 3 x 7 ea 3 x 8 ea 3 x 8 ea Incline DB Bench 3x6 3x7 3x8 3x8

DB Row w/ Iso 3x5 3x6 3x7 3x8 Continuous Alternating DB Bench Press 3x8 3 x 10 3 x 10 Goblet Slideboard Reverse Lunge 3 x 6 ea 3 x 7 ea 3 x 8 ea 3 x 8 ea
( 3 second Iso )

Box Hip Flexor Stretch (Use 12" Box and wedge) 3 x 5 Breaths each side Bear Plank Shoulder Tap 3 x 5 ea 3 x 6 ea 3 x 7 ea 3 x 8 eaProne Slideboard Hip Flexion w/ Iso 2 x 5 ea 2 x 5 ea 2 x 5 ea
( 3 second iso)

Block 3: Rack Area Block 3: Rack Area ( All reps in as few sets as possbile) Block 3: Rack Area (All reps in as few sets as possible)
1 Foot Elevated Bench Hip Lift w/ Iso 2x6 2x8 2 x 10 Pushup w/ Iso 3x5 3x6 3x7 3 x 8 Ring Row w/ Iso 3x5 3x6 3x7 3x8
( 3 second iso ) ( 3 second iso) ( 3 second iso)

1/2 Kneeling Landmine Press 2x6 2x7 2x8 2 x 8Tall Kneeling Ring Fallout 2x6 2x8 2 x 10 2 x 12 Spiderman Lat Band Stretch 2 x 5 Breaths

Side Plank with Reach 2x6 2x7 2x8 2 x 8 1 Leg Shoulder Elevated Hip Lift 2x6 2x8 2 x 10 2 x 12 Pushup Progression 2 x AMGRAP

Conditioning: 10 min Conditioning Block 3: Rack Area (All reps in as few sets as possible)
Bike: Calorie Ride Week 1 Week 2 Week 3 Week 4 Bike Sprint Ladder .3 / .2 / .1 / .1 / .2 / .3 Bike Sprint Week 1 Week 2 Week 3 Week 4
Rest to 60% HR or 90 seconds 20 / 15 / 10 / 5 25 / 20 / 15 /10 30 / 25 / 20 / 15 30 / 25 / 20 / 15 /10 Rest to 60% HR or 90 seconds Rest 60 sec :30 on / :30 off x 8 :30 on / :30 off x 10 :30 on / :30 off x 12 :30 on / :30 off x 12