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
20 minutes easy run row or bike
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 minutes easy run row or bike
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
5x5 @75-77%
*heals elevated feet narrow stance
Front squat
3x10 @55%
5x5 @75-77%
*heals elevated feet narrow stance
Front squat
3x10 @55%