Warm-Up/Mobilize
2 sets:
45s Banded Pec Stretch/Distraction (ea side)
45s Banded Lat Stretch/Distraction (ea side)
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DB Flyes w/ stretch 8-10
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STRENGTH Accessory
Every 2m x 18 (3 sets)
1 = 20 steps x Death March w/ KB/DB
2 = 6 x Turkish Get-Ups (3 ea side)
3 = 30-45s Plank Hold (ea side)
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MAX REP CONDITIONING
With a Running Clock...
5m to complete:
50/35 Cal Bike
Max Reps HR Push Ups
~ 2m Rest...
@ the 7m Mark...
REPEAT the Above...
@ the 15m Mark...
5m to Complete:
50/35 Cal Bike
Max Reps of Down-Ups (Burpee w/o Jump)
~ 2m Rest
@ the 22m Mark...
REPEAT the above
@ the 30m Mark...
5m to Complete:
50/35 Cal Bike
Max Reps Air Squats
~ 2m Rest
@ the 37m Mark...
Repeat the Above...
Elise Moon ~ 26-15 / 14-14 / 33-30
E.Tonn ~ 35-28 / 20-13 / 35-34
Pyan ~ (40cal) - 13-13 / 6-8 / 16-20
tb ~ 30-21 / 13-14 / 25-43
Bike times = 3:51-4:02 / 3:55-4:02 / 4:11-3:39
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