^ de – load week attitude
De-load week
Complete
Mono Work:
60-75 min weighted Walk
HR Target = 120-130
Warmup:
5 min bike – warmup
3 min – :10 hard / :10 easy on rower
+
3 rds
5 inch worms
10 hollow rocks
10 alt lunges
+
2 rds
10 single leg step ups (each side)
:15 HS hold
:20 weighted Wall Sit
+
3 rds
10 Russian swings
10 goblet squats
10 box jumps
:15 bike sprint
Rest :30 between
Conditioning:
Running clock
10 min bike
:30 hard
:30 easy
Rest 1 min
10 min row
:30 hard
:30 easy
Rest 1 min
5 rds @80%
20 ghd sit-ups
400m Run
B. Afap
40 bar facing burpees
30 squat clean and jerks 155/103
20 bar facing burpees
10 squat clean and jerks
C. 20-30 min foam rolling / cool down