A. Skill
Choose a weakness and practise it for 15 minutes
B. Conditioning (Tempo Intervals ) 85% of Effort
4 x 800mt
*Alternate reps between Run and Row, begin again when HR goes below 130bpm (measure your heart beat every 6 sec and if its below 13 start)
C. Conditioning (Buffer Capacity)
3-4 Sets
Work 120 sec : Rest 90 sec
2 Aerobic Exercise (i.e. Burpees/Box Jumps/DU/ Empty sled/Russian swings)
Range of Reps 15-20 reps
e.g Amrap 2 min : 15-20 Burpees and 15-20 Box Jumps Rest 90 sec and repeat for 3 sets
D. Cool Down Easy Row and Stretch
Choose a weakness and practise it for 15 minutes
B. Conditioning (Tempo Intervals ) 85% of Effort
4 x 800mt
*Alternate reps between Run and Row, begin again when HR goes below 130bpm (measure your heart beat every 6 sec and if its below 13 start)
C. Conditioning (Buffer Capacity)
3-4 Sets
Work 120 sec : Rest 90 sec
2 Aerobic Exercise (i.e. Burpees/Box Jumps/DU/ Empty sled/Russian swings)
Range of Reps 15-20 reps
e.g Amrap 2 min : 15-20 Burpees and 15-20 Box Jumps Rest 90 sec and repeat for 3 sets
D. Cool Down Easy Row and Stretch
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