ENDURANCE WOD:
Choose ONE of the following sports:
Swim (SUN): 45 minute TT
Bike (SUN): 60 minute TT
Run (SUN): 60 minute TT
C2 Row (SUN): 45 minute TT
Ruck (SUN): 60 minute TT with 45# ruck/vest and boots/utes
Post sport and distance 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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