Updated: Feb 21
Power Intervals - 2 rounds (1 min 30 sec. at RPE 9/ 3 min 30 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
Strength Accessory - 3 sets of:
- Back extensions x 10-15
- Side-plank w/ band-row x 15 p/s
Long intervals - 2x5 rounds (60 on at RPE 9/60 off): 1. Row x 5/10 cal + Push-to plank finish 2. Bike x 5/10 cal + DB slam finish 3. Skipping x 60 (Alt: Jumping jacks x 30) + Seated plate twist to fin
HFCU: Max, -1, -1, Same, Same >5 Weighted chin-up 5RM >1 Bodyweight <1 Band-supported 1.5 chin-up Strength accessory - 3 sets of: - Back extension hold x 35 sec. - Band overhead tricep extension x 10
Mobility cool-down - 2 rounds of: - Toe-touch hold x 30 sec. + wide toe-touch hold x 30 sec. - Bench hip-flexor stretch x 30 sec. p/s - Roller snow-angels x 30 sec. + roller childs-pose x 30 sec.
