Monday
Warm-up
Updog Down dog x 20r
Scorpions x 10r
Mountain Climbers x 20r
Squats x 20
Up Downs x 10
Then…,
AMRAP 5
Row 200m
10 Wall Balls Squats, 20/14#
30 Double Unders
Rest 3:00
AMRAP 5
AB 12/10 Cal
10 Toes to Bar
6 Burpees
Rest 3:00
x 2 Sets
The above training is all about establishing pace. Pacing allows you to stay in the training longer to reap the endurance benefit. Don’t underestimate the training and burn out halfway in. Smooth is fast. Remember you have two sets of each to complete. How will you approach this 32:00 session?
Then…,
OYO
Couch Stretch :90 e/s