MIXED CONDITIONING
FOR QUALITY
10:00 RUN,BIKE,ROW*
DURING THE 10:00 SET, ALTERNATE EVERY TWO MINUTES BETWEEN 2 PACES… MODERATE-HIGH AND MODERATE TO LOW. MODERATE-HIGH SHOULD BE CHALLENGING TO HOLD FOR A MINUTE. MODERATE-LOW SHOULD BE A RECOVERY PACE.
-REST 3:00 B/T SETS-
FUNCTIONAL STRENGTH
15-12-9-7-5
BARBELL HIP THRUSTS*
*START MODERATE-HEAVY AND BUILD EACH SET TO A HEAVY. EVERY SET SHOULD BE CHALLENGING. SUPERSET EACH SET WITH 10-20 PUSH-UPS
BODYBUILDING
3X10/10
SINGLE LEG DB BULGARIAN SPLIT SQUAT(HEAVY)*
*HOLD DB ON THE SAME SIDE AS THE REAR ELEVATED LEG.
FINISHER
FOR QUALITY
100 AB-MAT SIT-UPS
