WARMUP 20)
Row 500m @ 1:55/500m, 2:22/500m
1 Min Rest
Then 3 Rounds of
300m @ 1:45/500m, 2:13/500m
100m @ 2:00/500m, 2:25/500m
Hamstring & Shoulder Mobility
MIDLINE (5)
Reverse Tabata L-Sit
CONDITIONING (20)
3 Rounds
Run 600m
3 Legless Rope Climbs/9 Strict Pull-Ups
30/20 Push-Ups
STRETCH (10)
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