Warm Up
3 rounds
10 calorie bike or row
50 single under jump ropes
10 calorie bike or row
50 single under jump ropes
Conditioning
Zone 2
20 minute easy 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.
20 minute easy 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
Back squats work up to moderate for day
Then
4-5 reps again on the minute for 10 minutes lets add5-10# from last
week this should still be fairly easy this will be a 6 -7 week progression
Then
4-5 reps again on the minute for 10 minutes lets add5-10# from last
week this should still be fairly easy this will be a 6 -7 week progression
Accessory
Strict toes to bar
3x10
L-sit
Accumulate 3 minutes
Balboas
3x12-15
3x10
L-sit
Accumulate 3 minutes
Balboas
3x12-15