April 9, 2019

8
Apr

April 9, 2019

GROUP WARMUP
2 sets –
:30 bike/ski/row
100 meter jog
:10 gastroc and soleus stretch each side

AEROBIC TRAINING
3 rounds for time of –
200 meter Row
200 meter Ski-erg
400 meter Bike-erg

Directly into, or at 7:00 mark;

1000 m run
*heats of 7 every 8 minutes; score is time/rounds For each segment

CORE CONTRACTION/ROTATION/STABILITY
3 sets –
:30 plank
10 Windshield Wipers
10 Tuck-ups

MOBILITY
1:00 seated forward fold
1:00 seated saddle stretch

April Newsletter

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