Sunday
Warm-up
Warm-up
3 minutes Rowing Running Biking
Over All Dynamic Body Activation
Over All Dynamic Body Activation
On an 6:00 clock:
:30 row
100-m jog
10 walking lunge steps for distance
3 elbow instep + hamstring stretch/side
immediately into…
1 set:
400-m run
ROWING PREP FOR TEST
3 sets:
:15 row (sprint pace)
– Rest :15
Metcon
500m Row (Time)
1 set for time: 500-m row
Warm-up
Warm-up
AIR SQUAT PREP
1 set:
:20 air squat (slow pace)
– Rest :30-:40
:20 air squat (moderate pace)
– Rest :30-:40
:20 air squat (fast pace)
– Rest :30-:40
:20 air squat (fastest pace)
Metcon
Metcon (Time)
RX
4 rounds for time:
400/500-m row
50 air squats
400-m run
4 rounds for time:
400/500-m row
50 air squats
400-m run
INTERMEDIATE
Same as Rx’d
BEGINNER
4 rounds for time:
200/250-m row
25 air squats
200-m run
Cool Down
2 sets:
:30 frog stretch
:30 couch stretch/leg
:30 frog stretch
:30 couch stretch/leg
18:00-25:00.
Runs and rows in 2:00-2:30 or less.
Finish first two rounds of squats in less than 1:00 to maintain the stimulus.
Simple, low-impact movements to recover from The Standard yesterday, but still space to move fast.