ENDURANCE WOD:
Choose ONE of the following sports:
Swim (SUN): 20 minute TT
Bike (SUN): 20M TT
Run (SUN): 10M TT
C2 Row (SUN): 10K @ 90% of 10k TT pace
Ruck (SUN): 4M @ 10K TT pace with 50# ruck/vest + boots/utes
Post sport and distance/times to comments.
STRENGTH & CONDITIONING RECOVERY
This can and should be done the day of races, after long runs, or on Sundays after interval work.
Glute Ham Developer Sit-ups (make sure you are extending knees aggressively to come up. your quads should also burn on this) 3 x 15, Glute Ham Developer hip extensions (hamstrings and butt should burn), Kettlebell/Dumbbell swings 3 x 15, Bench Press, Pull-ups. All exercises with light : medium weight. 3 sets! Reps are until you feel burn in target area or prescribed amount. This is not a timed WOD.
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