Warm Up
3 rounds
10 calorie bike or row
50 single under jump ropes
10 calorie bike or row
50 single under jump ropes
Conditioning
2k row
into-
8 rounds
5 pull ups
10 push ups
15 back squats very light 135#/95# or @35-40%
***Stimulus Notes: The row will not win you the workout. Don't think of that as a 2k row, think of the pace as a 5k pace so that once you get into the workout (8 rounds) you can get right into it.
Think of this as Cindy with a Barbell - move quickly through the pullups and pushups and manage the back squats.
We want to aim to have 75s-90s per round. Once that barbell is up, do not drop it from the back rack until 15 reps are done. Hang on!
into-
8 rounds
5 pull ups
10 push ups
15 back squats very light 135#/95# or @35-40%
***Stimulus Notes: The row will not win you the workout. Don't think of that as a 2k row, think of the pace as a 5k pace so that once you get into the workout (8 rounds) you can get right into it.
Think of this as Cindy with a Barbell - move quickly through the pullups and pushups and manage the back squats.
We want to aim to have 75s-90s per round. Once that barbell is up, do not drop it from the back rack until 15 reps are done. Hang on!