0:00-15:00 General/Specific Warm-up
15:00-20:00 Transition to Endurance
20:00-40:00 Endurance
40:00-50:00 Transition to Core Challenge
50:00-55:00 Core Challenge
55:00-60:00 Cool-down
General Warm-up
3 Rounds
Lying Hamstring Stretch
Lying Quad Stretch
Lying Glute Stretch
Kneeling Hip Flexor Stretch
Walking Straight Leg Marches
Lat Stretch on Rig
Endurance Prep
2 Rounds
30 seconds easy pace Row
20 seconds moderate pace Row
10 seconds hard pace Row
1 minute rest
Row Intervals
2x 2,000/1,600m
*4 minutes rest between
FOCUS:
We increased distance from week 2
Consistency across both sets is the key
Core Challenge
100 Flutter Kicks
50 Alt. V-ups
FOCUS:
Core muscular endurance
Go for big sets, keep breathing, keep moving