Warm Up
3 rounds
10 calorie row
10 hand release push ups
10 toes to bar or knees to elbow
10 calorie row
10 hand release push ups
10 toes to bar or knees to elbow
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.
Accessory
3x10 barbell bicep curl
3x10 dumbbell tricep press behind head
3x10 dumbbell tricep press behind head
Metcon
30 minute on the minute
1 st minute 6-8 sandbag cleans 150#/100#
2nd minute barbell row 10 reps - you pick weight
3rd minute dumbbell squats 10-12 reps - you pick weight
4th minute 15-20 anchored sit ups or ghd situp
5th minute rest
1 st minute 6-8 sandbag cleans 150#/100#
2nd minute barbell row 10 reps - you pick weight
3rd minute dumbbell squats 10-12 reps - you pick weight
4th minute 15-20 anchored sit ups or ghd situp
5th minute rest