12.15.16 Training Sessions (2)

 

GENERAL FITNESS
Warm-up:
2x(15m Calf Walk + 15m Tin Man Walk)
15m Lunge + 15m Bear Crawl
15m Inchworm Hollows + 15m Reverse Table Walk
Then:
10x H2H KBS
5x Burpees
10x Split Jumps
3 sets, climbing on H2H KBS
Then:
Mobility:
T-Spine
Couch Stretch
Then:
Conditioning:
800m Jog, nose-only
Then:
1000m Row/Ski:
300m FAST pace +
200m RECOVERY pace +
200m FAST pace +
300m RECOVERY pace
The goal is to be able to turn it on and recover within the same effort
1:1 Rest, 3 sets
OR
If you use the Air Assault Bike
1:00 FAST pace +
1:00 RECOVERY pace +
40 sec FAST pace +
1:00 RECOVERY pace
Then:
1-Mile Run or 3-Mile Bike
Every minute do a 10 sec surge in speed
Then:
10-minutes of Self-Care

 

 

COACH’S COMMENTS
N/A

 

 

PHOTOS
N/A