AEROBIC METHODS | CARDIAC OUTPUT METHOD
ESCALATING TABATA:
8 min of 20 seconds working / 10 seconds rest and transition
- Battle Ropes
- Conditioning Modality of Choice: Ski Erg | Bike Erg | Assault Bike | Row Erg
- Push Ups
CARDIAC OUTPUT METHOD | MIXED MODALITY:
5-6 Rounds of…
- Assault Bike x45s
- KB Swings x15
- Run 400m or Row 400m
- Skiier KB Swings x20
- Ski Erg x45s
- No Push Up Burpees x10
Rest as needed to keep HR within range.
Note: HR Should stay b/w 120-140 bpm in seated position and 130-151 bpm in standing. –> use Morpheus Zones if applicable.
COOLDOWN:
- Walk x1-2 min
- Rocking x1 min
- Quadruped Rocking w/ Head Nods & Turns x1 min
- Resisted Nasal Breathing or Diaphragmatic Breathing x2-3 min
Learn More: Exercise Demonstrations
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