Thursday, September 14th 2023

WARM UP

2:00 Easy Machine

into

3 Way Hamstring Stretch

then,

Dynamic Warm Up

-Knee Tucks

-Tin Soldiers

-Quad Pulls

-Hamstring Scoops

-High Knees

-Butt Kicks

-Burpee Broad Jumps

-10/10 Leg Swigs

1 Round

300m Run

10 Cal Machine

SWEAT DAY!!

Every 12 Minutes for 3 Sets

60/45 Cal Row

800m Run

30/24 Cal Bike

*goal is to have a few minutes of rest. Scale the Run or Bike distance to allow for this.

*Score is slowest round