04/01/21: Thursday

Today’s Workout

Warm Up

  • Roll: T Spine|Quads|Hamstrings|Glutes
  • EMOM 8
    • 1-3: 150|100 m Row|Ski or 300|200 m Bike
    • 4-6: 200|150 m Row|Ski or 400|300 m Bike
    • 7-8: 250|200 m Row|Ski or 500|400 m Bike

Conditioning –“Guantana-Row Cray”
Every 12 min. for 3 Rounds (crx: Every 10 min.) – 10 min. Work Cap

  • 2 km|1600 m Row|Ski or 4.8|4 km Bike

Accessory
4 Sets

  • 20 Lateral Band/PVC Step Overs
  • :40 Wall Sit