Warm-Up:
20 second Forward and Back Line Hops
20 second Side to Side Line Hops
20 second Bend and Bow
20/20 second Single Leg Toe Touches
-
2 Sets, For Quality
30/30 second Kettlebell Hip Shift
1:00 minute Alternating 90-90 Hip Switch
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Then into the Rowing Technique and Running Skills and Drills
Drills / Primer
Spend 10:00 minutes practicing form drills for both the run and the row.
"Butch Coolidge"
1.6km Run
2km Row/4km Bike
1.6km Run
Goal: 20:00-25:00 minutes
Time Cap: 30 minutes
PRVN Recovery #4
:30sec/:30sec KB Calf Smash
1:00/1:00 Half Kneeling Hamstring Stretch
1:00/1:00 Tall Dragon Stretch
1:00 Updog Pose
Optional Accessories: Core Finisher
For Completion:
3 Sets, For Quality
:10 Hollow Hold + 10 V-Ups
-rest :30 seconds-
:10 Glute Bridge Hold + 20 Glute Bridges
-rest :30 seconds-
20 Weighted Russian Twists + 20 Russian Twists
Rest :60 seconds Between Sets.
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