IM60
STRENGTH
Bench Press
8 sets of 3
New set every 2 minutes
Workout: 3 options; Run Club, Row Club, or Bike Club!
Run 1000m
Rest 1 min
Run 800 m
Rest 1 min
Run 600 m
Rest 1 min
Run 400 m
Rest 1 min
Run 200 m
Or
1250 m row
Rest 1 min
Row 1k
Rest 1 min
Row 750
Rest 1 min
Row 500 m
Rest 1 min
Row 250 m
Or
Bike 3000 m
Rest 1 min
Bike 2400 m
Rest 1 min
Bike 1800 m
Rest 1 min
Bike 1200 m
Rest 1 min
Bike 600 m
IM30
Run, row or bike club
IMRECOVERY
2 min half seated frog R
2 min seated cross shin
2 min half seated from L
2 minutes seated cross shin
2 min child’s pose with shoulders
Then 1 minute of each