S&E Track, Day 5, Week 4 of 5, Cycle 3, Phase 2

0:00-15:00 General/Specific Warm-up

15:00-20:00 Transition to Cardio is Hardio

20:00-32:00 Cardio is Hardio

32:00-41:00 Transition to Endurance

41:00-55:00 Endurance

55:00-60:00 Cool-down

General Warm-up

3 Rounds

Banded Pass Throughs

Banded Around the Worlds

Banded Pull Aparts

Banded Lat Stretch

Banded Good Mornings

Banded Overhead Squats

Specific Warm-up

2-3 Rounds

30 seconds easy pace

20 seconds moderate pace

10 seconds hard pace

—1 minute rest—

Cardio is Hardio

“Up $H!T Creek”

2 Rounds

3 minute Max Distance Row

3 minutes Rest

FOCUS:

Much longer time frame than we have been doing to really challenge the ability to maintain pace, 1 to 1 work to rest ratio
This allows 2 people to share one rower

Endurance Prep

2-3 Rounds

4 Barbell Curls

4 Barbell Back Squats

8 Alt. V-ups

Endurance:

AMRAP 14

7 Barbell Curls @45/35

7 Barbell Back Squats @45/35

14 Alt. V-ups

SCORE: Rounds + Reps

PACE GOAL: 5-6 Rounds

FEEL: