Starting with our core today!
Killer Core
3 Giant Sets For Quality
10 Pallof Press (Each Side)
10 Elevated Prone Knee to Elbows (Each Side)
50' Suitcase Farmers Carry (Each Side)
Rest 1 Minute Between Giant Sets
Workout
"One On One Time"
For Total Time:
12/10cals Echo Bike
200 Meter Run
250/225 Meter Row
Rest 3:00
25/20 echo bike
400 Meter Run
500/450 Meter Row
Rest 3:00
50/40 Echo Bike
800 Meter Run
1,000/900 Meter Row
Time Cap: 40 Minutes
You can have athletes start on different pieces, if you are short on machines. For example: group 1 starts on row, group 2 runs, and group three bikes.
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