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THURSDAY 190704

Warm-up:

Individual…

Row or Bike
Crossover Symmetry
12 Leg Swings
12 Good Mornings
15 Jumping Jacks
High Knees in Place for 30 sec
10 Squats
10 Push ups

Get ready for your heat to start….

 

Fitness and Performance:

Triple 3

For time:
Row 3,000 meters
300 double-unders
Run 3 miles

(from the gym…if you run to the funeral home and back on Sawnee Dr…that is 3 miles – or you can do 12 laps)

OPTIONS:

1. partner up and split the work

2. 2’s (2000m row, 200 dubs, 2 mile run)

3. 1’s (1000m row, 100 dubs, 1 mile run)

4. biking is an option for rowing or running

**Single unders are also an option

 

Mobility:

Cool down with a 400m walk or 2 minute bike ride
Roll hamstrings/Calves/Posterior
Couch Stretch

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