GROUP WARMUP
3 sets -
100 meter run
:30 row/ski/bike-erg
5 standing toe touches
INTERVAL CONDITIONING WORK
7 minutes of:
800 meter run
Max Calories ski
Rest 3:00
7 minutes of:
400 meter run
25/20 Calories air bike
Max Calories row
*Score is total calories
*Heats of 7 every 9-10 minutes
MIDLINE
3 sets -
:30 Sandbag hold
:20 each side suitcase hold L/R
:30 Plank
:20 each side plank L/R
Goals
I love all the goals written on the board at the gym! When setting them, remember to be specific and make them measurable. For example:
Instead of: pull-ups
Revise to: 1 strict pull-up; 10 unbroken kipping pull-ups; etc.
Instead of: better mindset
Revise to: meditate 10 minute per day; practice visualization before each workout; etc.
Instead of: run more
Revise to: log 5 miles of running per week; run 5 x 400 m intervals once per week; etc.
Remember: a goal without a plan is just a wish! If you need help with HOW to get to your goal, your coaches are here for you. Just ask!
