Pace, pace, pace!

 

WORKOUT:

1400/1600m Row or 1.75/2.0 Mile Bike (7:30 cap)
80 DB Sh 2 OH (30-35/45-50’s)
160 Double Unders (3:00 cap)
1400/1600m Row or 1.75/2.0 Mile Bike (7:30 cap)
(25:00 cap for the whole workout)

The primary goal for this workout is near identical pacing on the big cardio piece that leads off the workout and that ends the workout so set a reasonable, but challenging pace that you can repeat TWICE…

 

POST WORKOUT:

Reverse DB Flys for 10s (Heavy!)
Weighted supermans for 10s (20-30# Ball)
Active straight arm pull up hang for :40
* 2 sets with some rolling/stretching between sets

Justin VanBeek

Written by: Justin VanBeek

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