| Aerobic conditioning (40:00) —- Find a pace you can sustain and settle in |
| 5:00 Row for Calories at a sustainable Pace |
| 5:00 Bike for Calories at a sustainable Pace |
| Run 800 M |
| —-REST UNTIL 20:00 MARK—- |
| Then… at the 20:00 Mark |
| Row the Cals you hit in 5:00 previously |
| Bike the Cals you hit in 5:00 previously |
| Run 800 M |
|
|
| Coach Led Mobility: |
| 1:00 T-Spine Foam Roll |
| 1:00 Doorframe Stretch (each athlete in a squat rack) |
| 1:00 Couch Stretch (2:00 Total) |
| 1:00 ea leg — Pigeon Stretch (2:00 total) |
| 1:00 Squat Bottom Hold w/ Rig Assistance |
| 1:00 Pike Stretch |
| 1:00 Pancake Stretch |
|
| OPTIONAL WORK: |
| 20:00 Foam Roll and Mobility |
