Warm Up
Row
3 sets
20 calories
5 burpee over the rower
5 pull ups
3 sets
20 calories
5 burpee over the rower
5 pull ups
Conditioning
Zone 2
40 minutes
Row bike or run
Conversational Pace
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.
40 minutes
Row bike or run
Conversational Pace
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.
Strength
Deadstop deadlfits
4x10 @50-55%
Nordics
3x6
Rotational work
3x14 plate up and overs 7 touches each side
Side ball throws
3x8 each side
4x10 @50-55%
Nordics
3x6
Rotational work
3x14 plate up and overs 7 touches each side
Side ball throws
3x8 each side