WARM UP
Dynamic warm-up and stretch:
Lunge / Hip flexors / Calves
Lunge / Hip flexors / Calves
Carpe Diem
Complete for time:
Row 1 KM;
then: 10 rounds of:
30 Double unders
20 Jumping lunges (Alternating)
10 Toes to bar
Then;
Run 1 KM (2 laps)
———————
– Scale volume / movements so that the first few rounds are no more than 90s.
– Sub walking lunges, and ab-mat sit-ups as needed.
Row 1 KM;
then: 10 rounds of:
30 Double unders
20 Jumping lunges (Alternating)
10 Toes to bar
Then;
Run 1 KM (2 laps)
———————
– Scale volume / movements so that the first few rounds are no more than 90s.
– Sub walking lunges, and ab-mat sit-ups as needed.
Newer athletes, scale to:
10 Rounds of:
20 DU’s (or 50 Singles)
12 Jumping / Walking lunges
6-8 Knees to Elbows
10 Rounds of:
20 DU’s (or 50 Singles)
12 Jumping / Walking lunges
6-8 Knees to Elbows
