Fitness:
A. 3 sets alt OT90:
A1: 5 Slantboard Split Squats
A2: 5 Shrimp Squats
A3: 30 sec L-Sit or Tuck Hold
B. Sprint or Sustain Progressions - Week 6/7
Sustain (Row based):
5 min Row @ 2k pace
3 minutes rest
3 min row @ 2k pace
2 min rest
2 min row @ 2k pace – 1 seconds
1 min rest
1 min row @ 2k pace – 2 seconds
1 min rest
1 min sprint
Sprint: (Echo Bike)
4 Sets:
30 seconds work
4:30 rest
Performance:
See Fitness
Log all workout results to Beyond the
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