Intent:
Today is our low destruction day, other than the abs of course. We should breathe hard, conditioning and feel better in our shoulders and legs overall than we did leading in. Tody is a day that is shoulder free to allow hard training in the absence of overdue wear and tear on our joints. Scale back the intensity if you feel a bit rundown physically but still want to train or have an “active rest” day instead of missing the training altogether.
Warm Up:
100m Run
1:00 Row
1:00 Bike
3 rounds
*Build intensity through efforts
________
1:00 couch stretch each leg
1:00 Pigeon stretch each leg
1:00 Straddle stretch
1 rounds through
______
RXConditioning:
200m Run
20/15 Cal Row
20/5 Cal Bike
3 rounds
____
100 Abmat Sit ups
____
200m Run
20/15 Cal Row
20/15 Cal Bike
3 rounds
For time.
Intermediate:
200m Run
15/12 Cal Row
15/12 Cal Bike
3 rounds
____
100 Abmat Sit ups
____
200m Run
15/12 Cal Row
15/12 Cal Bike
3 rounds
For time.
Baseline:
200m Run
15/12 Cal Row
15/12 Cal Bike
2 rounds
____
60 Abmat Sit ups
____
200m Run
15/12 Cal Row
15/12 Cal Bike
2 rounds
For time.
Cool Down:
3x150ft. Single arm Farmer carry
Rest as needed, execute 3 sets each arm.
