This workout is a great stamina workout, really focusing on core and maintaining stamina through the summer season. When we only participate in our sports in the summer our core and stabilizers become weak. Our big muscle groups become overused and we start to compensate for weaker areas. This workout will get all your muscles firing so that when you go out and bike or run everything will be recruiting properly.
10 to 1
goblet, broad, sit-ups
10 rounds tabata 20 on 10 off
sandbag clean and throw, keg lift, squat jumps, swings
10 min amrap
20x hippity hops
10x russian twist
10x jingle jangles
up down climbing wall
6x cleans
3 rounds
10x hollow
10xea bird dog
30 sec supine
10x bosu pike
