THURSDAY

For load:

10-8-6-6 Alternating back-rack lunges

*2:30 sets

Today’s lower body strength work should see challenging yet unbroken sets, without loss of midline stability.

For total time 22 min CAP:

20/16 Calorie Ski/RowErg

20 Shuttle runs

40/32 Calorie Bike Echo/Erg

40 Shuttle runs

60/48 Calorie row

40 Shuttle runs

40/32 Calorie Bike Echo/Erg

20 Shuttle runs

20/16 Calorie Sk/RowErg

*1 Shuttle run = 25ft

Active: 10/8-20/16-30/24-20/16-10/8 Calories

10-20-30-20-10 Shuttle runs

The workout should see athletes moving at their optimal 20 cal per round pace on the machines and pushing the runs.