(General 7:00)
1:00 Bike
1:00 Row
3 rounds
__________
(Specific 12:00)
1:00 sit and reach (hamstring stretch)
:10 hollow hold
5 hip down push up
10 alternating jack knife (5 each)
__________
3 inch worm
12 standing straight leg kick (zombie walk)
10 light KB deadlift
10 light Russian KB swing
10 KB deadlift (workout weight)
10 Russian swing (workout weight)
___________
Primer
6/5 Cal row or bike
10 alternating jack knife
10 Russian swing
For time.
RXConditioning (24:00)
Every 4:00 x 6
20/15 Cal Row / Bike
30 Alternating jack knife (15 each leg)
20 Russian KB swing (70/53lb.)
For time.
Intermediate
Every 4:00 x 6
20/15 Cal Row / Bike
30 Alternating jack knife (15 each leg)
20 Russian KB swing (53/35lb.)
For time.
Baseline
Every 4:00 x 6
10/7 Cal Row / Bike
20 Alternating jack knife (10each leg)
15 Russian KB swing (15/10lb.)
For time.
ISO lunge 3x:20 each leg (can add weight if you would like to, DB’s at your side or goblet position with KB or DB)
Today is a high volume training stimulus. Low skill, moderate load (perhaps heavy for some). The goal is to be consistent in your ability to finish intervals within :10-20 of your initial starting pace. This means it’ll take some self awareness on how to attack the bike and row and also some forethought on how the alternating V up will feel after a few rounds are completed. The rest you are provided will be dictated by how fast you go on each interval: the sooner you finish, the more rest you get.