Warm Up
Couch stretch 1 minute a side
Hip swings side to side and front to back 10 swings each both legs
3x
10 calorie bike or row
5 pull ups
10 box step ups - go 5 one side and 5 other side
Hip swings side to side and front to back 10 swings each both legs
3x
10 calorie bike or row
5 pull ups
10 box step ups - go 5 one side and 5 other side
Conditioning
6x25 calorie row
rest 30 seconds between sets-
***Stimulus notes: for pacing, think the second 500m's of a 2k row. Hard but repeatable with the 30s rest you have.
rest 30 seconds between sets-
***Stimulus notes: for pacing, think the second 500m's of a 2k row. Hard but repeatable with the 30s rest you have.
Strength
Speed day for legs
3x10 heals elevated back squat
@65-68% the up portion of this
should be fast
Split squats
3x12 lighter dumbbells at your side
each leg
*rest 90 seconds -2 mins max
3x10 heals elevated back squat
@65-68% the up portion of this
should be fast
Split squats
3x12 lighter dumbbells at your side
each leg
*rest 90 seconds -2 mins max