Wednesday 191002

General Warm-up

4:00 easy warm-up pace on your implement w/ Nasal Breathing only (don't rotate)

then...

2 rounds:

5 Stagger Stance Squats/side (5 left in front of right, then 5 right in front of left)

10 Straight Leg Sit-ups

10 Table Tops

https://youtu.be/0_bnQ4av5Og

 

 

Workout Of The Day

Endurance Intervals

Run Option:

3x400m @ 10-15s faster than mile pace

rest 2:00 between

+

10x200m @ faster than mile pace

rest 1:30 between

 

Row Option:

5-6 x 750m @ 5-8s/500m faster than 2k PR Pace

rest 2:00 between

 

Bike Option:

8x 2:00 @ 5 RPM faster than 10 Min Max Cal Average RPM

walk rest 2:00 between

 

Recovery

3:00-5:00 Walk

Childs Pose 1:00-2:00

Wall v-sit 2:00

Crossfit Enhance