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Tuesday 12-3-24

  • Writer: Sasha
    Sasha
  • Mar 11, 2024
  • 1 min read

Conditioning Test - 2KM Row Test (Alt: 2.5 mi. Bike)

- Record time on white-board

- Damper setting is self-selected (6-10 recommended)

- Bike recommended wattage

M 175 / 225 / 275 watts F 120 / 160 / 200


OR


Monday Strength


Strength Accessory - 3 sets of:

- DB Turkish sit-ups x 8-12 p/s

- BB Calf-raise (Flat-ground) x 10-15


Strength Accessory - 2 sets of:

- Seated DB curl x 8-12

- DL hip-lift x 10-20

- Side-lying band open-book x 8 p/s

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