Strength
A1 – Front squats
-5 x 4 @ 80%
*2 sec tempo down and 1 sec pause on 1st rep of every set.
 

A2 – Single leg calf raises
-3 x 8/leg

 

Workout
Old City Benchmark #1

Bike sprints

3 x 30 sec, rest as needed between attempts
 
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