Wednesday 191009

General Warm-up

2:00 easy warm-up pace on your implement w/ Nasal Breathing only (don't rotate)

then...

2 rounds:

3 Narrow Squats, 3 Neutral Squats, 3 Wide Squats

2 Perfect Stretch/side

then...

2:00 easy warm-up pace on your implement w/ Nasal Breathing only (don't rotate)

 

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 1:00 between

 

Row Option:

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

rest 2:00 between

 

Bike Option:

8 x 2:00 @ 6 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