Thursday, February 15th 2024

WARM UP

1:00 Easy Bike

25′ Knee Pulls

25′ Tin Soldiers

:45 Moderate Bike

25′ Toe Walk

25′ Heal Walk

:30 Hard Bike

25′ High Knees

25′ Butt Kicks

then,

1:00/1:00 Couch Stretch

5 Rig Assisted Hip Airplanes

10 Leg Swings

200m Run/Ski/Row

SWEAT DAY!!!

3 Rounds

800m run (row or ski 1000/900m if to cold or dark to run)

60/40 Cal Bike

40 American KB Swings

20 Push ups

1:00 Rest

*looking for consistent splits here. Don’t expect to fully recover in the 1:00 window.