11/01/2021

RX / Intermediate

Every 5:00 for 4 Sets:

Bike 1600/1200m

BEGINNER

Every 5:00 for 4 Sets:

Bike 1000/800m

MOVEMENT SCALING OPTIONS

Bike | Max Distance in 3:00

OTHER CONSIDERATIONS

Bike | 2000/1600m Echo or Assault, 800m Run, 1000/800m Row

Partner Option | Partners alternate completing each interval in a you go, I go orientation.

Cooldown:

SKILL WORK AND STRETCHING

• Athletes should move at a moderate pace through the skill work. • The goal is to complete all elements in unbroken sets.

• Increase loading only if they can stay unbroken.

3 Sets:

1:00 Plank Hold

100m DB Front Rack Carry (50/35#)

100m DB Waiter Carry + Farmer Carry

Accumulate:

1:00 Alternating Standing Figure Four Stretch

:45 Standing Calf Stretch / Side