warm-up
Tabata Flow :20 on / :10 off
Shoulder taps
Upward dog press ups
Dead hang from rig
Plank to toe touch
Eccentric push up
Hollow flutter kicks
Kips
Mtn climbers
Bentover rows (palms out)
3 Sets [Same Weight Across]:
10 Pausing Bent Over Rows
Pause 2 Seconds On Chest & At Bottom 2 Minutes Rest Between Sets
GREEN SCREEN
5 Rounds For Time:
400 Meter Run
500/450 Meter Row
500/400 Meter Bike
Rest 2:00 Between Sets
Time Cap: 40 Minutes
Stimulus
For the coaches
We have a fully monostructural interval workout today. This is a great workout for our athletes to target their cardiovascular endurance and general capacity. With the 2:00 of rest built into the workout we want to encourage athletes to keep their output high. They can consider this a 6:00 on / 2:00 off workout as each station should take around 2:00 to complete.
Run | 2:00 or less
Row | 2:00 or less
Bike | 2:00 or les
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