Warm Up
smash upper outside of chest with lacrosse ball 1 minute each side
banded chest opener stretch 1 minute a side
banded lat stretch 1 minute a side
band pull aparts 10
3 rounds
10 push ups
10 light dumbbell shoulder press
10 balboas
banded chest opener stretch 1 minute a side
banded lat stretch 1 minute a side
band pull aparts 10
3 rounds
10 push ups
10 light dumbbell shoulder press
10 balboas
Conditioning
1 mile run
@80% effort
Bike in Zone 2 for 15 minutes
Zone 2
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 health. Workouts at this intensity level can be sustained for longer durations and contribute to overall fitness improvements.
@80% effort
Bike in Zone 2 for 15 minutes
Zone 2
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 health. Workouts at this intensity level can be sustained for longer durations and contribute to overall fitness improvements.
Metcon
5 rounds
10 power cleans 155#/105# or @50%
10 bench press 155#/105# or @50%
100' sled push moderate weight
10 power cleans 155#/105# or @50%
10 bench press 155#/105# or @50%
100' sled push moderate weight