Warm Up
3 rounds
30 double unders
15 calorie fan bike
30 double unders
15 calorie fan bike
Conditioning
15 minutes on a bike or row or run
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.
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.
Strength
Bench press
5x5 @76-78%
Dumbbell incline bench
3x12
Dumbbell fly bench
3x12
5x5 @76-78%
Dumbbell incline bench
3x12
Dumbbell fly bench
3x12
Accessory
Barbell row palms up
4x10
Nordics
4x8
Strict toes to bar no kip
3x10
4x10
Nordics
4x8
Strict toes to bar no kip
3x10