AEROBIC METHODS | CARDIAC OUTPUT METHOD
WARM UP:
5 minBike | Incline Treadmill Walk | Row
10 Worlds Greatest Stretch, Bilateral
10 Cat-camel
10 Hip Circles, Bilateral
20s RKC Plank
15s Side Plank, Bilateral
ANAEROBIC CONDITIONING | SPRINT REPEATS:
Choose 1 Modality: Bike Erg | Ski Erg | Row Erg | Assault Bike | Running [tread or road]
8-10 x 100m sprints; rest 1:30
Note: Bike Erg 200m
EMOM: 20 min
20 min of EMOM (every minute on the minute)…
Min 1. 50s Ski Erg
Min 2. Bilateral Landmine Thrusters
Min 3. 50s Hang Clean
Min 4. 50s Sand Bag Over the Shoulders
Min 5. 50s Double Unders
Note: Continue to cycle through the exercises for 20 consecutive minutes.
Tabata Clock: https://fitlb.com/tabata-timer
COOLDOWN:
- Nasal Breathing Recovery Walk