11
Apr
Endurance 4/12/15
Warm-up 2 min ME Double-Unders/Singles Rest 1 minute 2 min ME KB Swings Mobility Hips and Psoas |
Strength 2 x 10 Wtd Good mornings (bar) Deadlift 5-5-5-5-5 (70-75% 1 RM) |
Endurance Pace: Long Interval Pace Run/ Row (7 min on w/ 3min walk/rest) Continue until pace deteriorates Or SI: Row 20 sec on, 10 sec off (Pace boat: ex: Aim 70 m per 20 sec interval). Continue until pace deteriorates. LI: 3-4 x 1200 m Row, 3 min rest between rounds |