Day 6 Week 6 of 10 S&E Track

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

15:00-20:00 Transition to Endurance

20:00-52:00 Endurance

52:00-60:00 Cool-down

General Warm-up

3 rounds

Up to Down Dog

Child’s Pose

Standing Lateral Lunge (Groin Stretch)

Infant Squats (VIDEO)

Endurance Prep

2-3 Rounds

8/6 Calorie Bike

6 V-ups

4 KB Goblet Squats

Endurance:

“WOD You Be My Valentine”

Partner 18 Total Rounds For Time

10/6 Calorie Bike

8 V-ups

6 KB Goblet Squats @53/35

*alternate full rounds with partner

SCORE: Time of completion

PACE GOAL: 25:00-30:00

FEEL:

Delayed Burn
The work to rest ratio should be pretty close to even, this allows just enough rest to keep pushing hard
Rounds 1-3 should feel pretty good, 4-6 will start to get challenging as muscle fatigue and higher heart rate set in, 7-9 will become more mentally challenging to keep your pace the same

INDIVIDUAL OPTION:

EQUIPMENT CONSIDERATIONS:

This is a tricky modification if you don’t have enough bikes, we just did row yesterday and the Ski or run will not provide the same stimulus
If any pair happened to not come to class Friday, then I would have them row, 10/7 Calories
Another good option would be a 50m HEAVY object bear hug or shoulder carry, something to get their heart rate up, use their full body, but not fatigue their grip for the T2B

BEGINNER: Lying Straight Leg Raises, Air Squats

SCALED: Single Arm, Single Leg Alt. V-ups, 35/26

Rx+: 70/53

FIT February Day 6

5 minute Wall Sit

*10 Push-ups every time you break