WARM-UP
2:00 CARDIO CHOICE
INTO…
7 MINUTES MOBILITY…
HAVE ATHLETES FOCUS ON AREAS THAT ARE SORE FROM “MURPH” ON SATURDAY.
WORKOUT
TEAMS OF 2
THIS WORKOUT IS STRICTLY FOR RECOVERY. GOAL IS TO FLUSH THE BODY OF LACTIC ACID FROM MURPH. MOVE AT A CONSISTENT MODERATE PACE FOR THE DURATION OF THE THREE AMRAPS.
- AMRAP X 13 MINUTES
ATHLETE 1 - 400 METER RUN
ATHLETE 2 - ROW MAX CALORIES
- AMRAP X 13 MINUTES
ATHLETE 1 - 400 METER RUN
ATHLETE 2 - MAX CALORIES BIKE
- AMRAP X 13 MINUTES
ATHLETE 1 - RUN 400 METERS
ATHLETE 2 - MAX CALORIES SKI
*ONCE ATHLETE 1 RETURNS FROM RUN ATHLETES SWITCH
**ATHLETES GO DIRECTLY INTO THE NEXT AMRAP
***SCORE IS TOTAL CALORIES OVER ALL THREE AMRAPS.
AB CHALLENGE
1 MIN WEIGHTED SIT-UP WITH AN OH PRESS
1 MIN MNT CLIMBER PLANK JACK COMBO
(1JACK + 4 KNEES)
