Friday PVX: Green Screen

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

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Rest 2:00 Between Sets 

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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