AEROBIC METHODS | TEMPO INTERVAL METHODS
WARM UP:
Solo:
10 Worlds Greatest Stretch
10 Cat-camel
10 Hip Circles, Bilateral
20s RKC Plank
15s Side Plank, Bilateral
Group:
3-5 Rounds of…
- Tug of War
TEMPO INTERVALS:
20-30 Rounds of…
Choice Modality: Bike Erg | Ski Erg | Row Erg | Running
- 15s hard @70% / 45s easy steady-state
CONDITIONING SUPERSET:
- Partner Farmer Carry 8 x 60yds
STRENGTH ACCESSORY #1:
- Lunge Matrix 1 x 10/each, Bilateral
STRENGTH ACCESSORY #2:
Choose one from each of the following groups (total 2):
Group 1:
- Banded Pull-Aparts
- Banded Face Pull-Aparts
- TRX T & W’s
1 x 50-75
Group 2:
- Heavy Hammer Curls
- Barbell Curls
- GHD Preacher Curls
1 x 30-40
COOLDOWN:
- Resisted Nasal Breathing x15