Thursday, July 14th 2022

WARM UP

1 Set

:45 Easy Bike

:45 Spidermen

:45 Easy Row

:45 Single Unders

:45 Ski

SWEAT DAY!!!

5 Rounds

Minute 1 – 15/12 Cal Bike (Rx+18/14)

Minute 2 – 25 Air Squats (Rx+30)

Minute 3 – 200m Row (Rx+250m)

Minute 4 – 40 Double Unders or weighted rope Singles (Rx+60)

Minute 5 – 200m Ski (Rx+250m)

Minute 6 – Rest

*numbers are just goals on the machines. If these numbers seem hard to hit, work for :45 on the first round and then try to hit the same meters or calories the next 4 rounds

RECOVERY

Coach Led Floor Stretching