Complete
Rowing: @ it’s own session. AM Mono as target
500m x 8; rest 2 minutes between
*faster split each set
+
1k cool down
Warmup:
5 min smooth bike
5 min of dynamic work – athletes choice
+
3 rds
3 inch works
6 push-ups downward dog
12 box step ups
200m run
+
2 rds
15 banded hip thrusts
15 pvc dislocates
15 banded Good mornings
30’ banded side steps each direction
+
3 rds of
5 strict pull-ups
10 push-ups
15 air squats
Conditioning:
A. Running
50m x 8; rest = slow pace walk back
Rest 3 min
100m x 7; rest = :90
Rest 3 min after
1 mile cool Down – 4 ish min pace off from your 1 mile TT
B. MAP training @70-80%
AMRAP 8
3 sandbag over shoulder 150/100
60’ sandbag bear hug carry
9 wall ball ghd sit-ups
12 wall balls
Rest 3 min
5 rds
50’ sled push
50’ sled pull (hand over hand pull to you)
50’ HS walk
25’ inch work
25’ burpee single leg alt broad jump
25’ DB bear crawl 50/35’s
Becomplete:
- 5-7 minutes ankle mobility
- 5-7 minutes lax ball to thoracic
- 5-7 min with pvc dislocates, banded extraction work and overhead stretching
- 10 min foam rolling / recovery