Thursday, February 1st 2024

WARM UP

1:00 Easy row

:30 transition

1:00 Easy Bike
:30 Transition

1:00 easy ski or 200m Jog

then,

15 Wall Leaning Calf Raises

10/10 Leg Swings

10 Cat/Cows

:30 Rig Assisted Squat in bottom

SWEAT DAY!!!

30 Minute AMRAP @ 60-70% Effort

-1000m Row

-800m Run or 1000m Ski

-60/50 Cal Bike

*looking for a sustainable pace today. 2 ways to approach this. Either try and land every round within :15 seconds of each other or have negative splits starting off slow and gradually increasing pace. More about learning paces and accumulating aerobic volume than crushing yourself today.

*been a hard week, take care of the body while still getting a productive cardio session in.

*stagger machines that athletes start on in larger classes

FINISHER

Coach led mobility in remainder of class. Feel free to ask your coach to help stretch certain muscles that may feel like they need some extra love