Please help share our IG / FB post regarding the CAP Masters Programming being released soon.
a. Back SqT – 3-5 sets of 3-5 reps at 77-83%
40 double unders
30 ub wall balls
20/16 cal bike
10 db clean and jerks 50/35’s
rest 5 min x 3
*out gate at hard aerobic effort , sustainable for 3 rounds
a. 2k run; rest 3 min (dynamic and stretching), 3k run ; rest 2:30, 2k run rest 2 min , 1k run
Those not pacing out their running for the year, think a 75% output today, sustainable as we accrue distance.
a. GHD Situps – 3 x 25; looking for quick sets; rest accordingly between
b. 12 min of banded hip work – side steps, movement etc
c. 4 x 15 banded dead bugs
d. Single arm banded rows – 20 reps each side x 3 sets
e. Dynamic stretching 10 min MINIMUM