Bike 20 minutes at a warm-up pace.
are doing three sets of back squats at twenty-one reps each.
Choose a weight that you feel you can handle comfortably
for twenty-one reps of regular back squats. These specialized
movements are tough! Make damned sure you warm-up thoroughly
with "air squats" and stretching first.
and rise as quickly as you can while maintaining PERFECT
form. Repeat 20 times.
"Bottom to bottom":
to full squat position (thighs parallel to floor), hold
for a full ten seconds, rise and immediately upon full extension
of hip and leg return to bottom and hold for ten seconds.
Repeat 20 times.
twenty seconds to reach bottom and twenty seconds to reach
top again. Repeat 20 times.
Finally, how long can you maintain a 2:00 min. 500-meter
pace average? Set the rower for "Avg 500 meter pace"
and stop and record the time at the instant you fall under
the 2:00 minute average (2:00 for men and 2:10 for women).