GROUP WARMUP
3 rounds of –
100 meter jog
5 ring rows -> 1 10ft rope climb->1 rope climb
:10 soleus stretch
:10 gastroc stretch
RUN-CLIMB-RUN TRAINING
For time:
1500 meter run
12 rope climbs
1500 meter run
ALTERNATE RUN-CLIMB-RUN TRAINING
1000 meter run or row
15 ring rows
1000 meter run or row
CORE STABILITY
3 sets:
:20 sandbag hold
:20 Superman hold
:20 hollow hold
:20 plank
MOBILITY
:30 soleus and gastroc stretch each side
1:00 pigeon stretch each side
The Winter Dry Tri
If you haven’t yet signed up for the Winter Dry Tri, considering doing so today or you won’t get the shirt with your registration fee! Come on…it’s just a little cardio!