WU: Active flexibility for at least 10min
5 rounds for time of,
10 Heavy KB Swings (swing heaviest KB or Dumbell you can without losing form)
Peter's Workout of the Week
10-30min endurance warmup with 3-5 x 1min @ 110+RPM ... endurance Effort / RPE
Main WO: Endurance Ride High Cadence
- Ride 1 gear easier then you were choosing in endurance warmup for 5min
- Get off and do 10 Burpees w/ pushup & Jump with Overhead Clap
CD: Quick transition then Ride Outside on winter bike for 20-40min practicing cornering / standing / technical skills like hopping over logs/curbs.
- If already outside (lucky!!) then just use last portion of your ride to practice skills
Post Time for each set of burpees and what skills you practiced outside to comments.