Wed 1-3-23

Power intervals - 4 rounds (1 min 15 sec. at RPE 9/ 2 min 45 sec. AR):

1. Row (Record metres)

2. Bike (Record calories)

Active rest - 20 sec. each

- Knee hugs, toe-touch, torso rotations

Over-the-fence, overhead arm swing

Optional - Strength Accessory - 2 sets of:

- Back extensions x 10-15

- Side-plank w/ band-row x 12-18 p/s

Recent Posts

Partnered work-to-rest of: 5 rounds 1 min each to complete - 6/10 cal. Bike After each round alternate with below 4 mins each 1....

Random interval length 2.5 mins at each station - 3 mins rest every 2 stations: 1. Bike 2. MB Front-facing toss 3. Burpee 4. Row 5. Sled...

Aerobic Conditioning - Every 2 mins for 18 mins: 1. DB Lateral-raises x 10-15 (1-2 RIR) + Row x 5 / 8 cal. at RPE 7 2. DB Curls x 8-12...