Warm Up
3 sets of
Inch worm walk 25'
Open hips with leg swings side to side and forward and back
10 Single leg rdl deadlift with empty bar (each side)
10 calorie row
Inch worm walk 25'
Open hips with leg swings side to side and forward and back
10 Single leg rdl deadlift with empty bar (each side)
10 calorie row
Conditioning
Zone 2 for 20 minutes
Run, or row , or bike your choice
Zone 2: Aerobic (60-70% of Max HR)
In this zone, you start to develop your aerobic fitness, which refers to your body's ability to utilize oxygen efficiently. Training in this zone is beneficial for burning fat, building endurance, and improving cardiovascular heatlth. Workouts at this intensity level can be sustained for longer durations and contribute to overal fitness improvements.
Run, or row , or bike your choice
Zone 2: Aerobic (60-70% of Max HR)
In this zone, you start to develop your aerobic fitness, which refers to your body's ability to utilize oxygen efficiently. Training in this zone is beneficial for burning fat, building endurance, and improving cardiovascular heatlth. Workouts at this intensity level can be sustained for longer durations and contribute to overal fitness improvements.
Metcon
25 minute as many reps as possible
15 calorie fan bike
12 deadlifts 245#/165# or @50%
100' sled push moderate weight
12 power cleans 135#/95# or @45%
15 calorie fan bike
12 deadlifts 245#/165# or @50%
100' sled push moderate weight
12 power cleans 135#/95# or @45%