Wednesday 13-3-24

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

- Record time on white-board

- Damper setting is self-selected (7-10 recommended)

- Bike recommended wattage

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

OR

Tuesday Strength Work

Recovery Conditioning

Rowling - 2 Teams:

10 - 9 - 8 - 7 - 6

5 - 4 - 3 - 2 - 1

Eg. 1st round target is 90 or 110 if you make it

next person starts and aims for 91 or 109 if you

miss it then

*Bench/BW Push-ups or KB Swings

or Seated twist penalty for every

missed round for the same reps

as the target

If time permits - Core finisher

3 rounds of:

- Bicycle crunch x 20 sec.

- Hollow tuck x 20 sec.

- Plate seated twist x 20 sec.

Mobility cool-down - 2 rounds of:

- Seated toe-touch x 30 sec.

- Pancake split x 30 sec.

- Front-split hold x 30 sec. p/s