10022019

Warm up/aerobic capacity:

3x1800m ski

(1800=3×400 m mod/fast+200 m slow)

3 min rest between sets

A. 3 rounds for moderate speed and high quality

20/16 cal bike

20 hip circle air squats

B. Class

C. 2 sets for time(rest 5 minutes between sets)

15 glute ham raises

+3 rounds

15 ohs 115/75

15 hspu

15 barbell rows 115/75

 

Tuesday, October 1st, 2019 at 11:46 pm / Competitive