Thursday 7.25.19

*No regular warm-up!

DYNAMIC WARM UP:

Line drills:

High knees

Butt kickers

Toy Soldiers (high kicks)

Side Lunge

Inchworm w/ Push-ups

WOD:

4 Minute Row

4 Minute Bike

4 Minute Ski

2 Minute Rest

3 Minute Row

3 Minute Bike

3 Minute Ski

2 Minute Rest

2 Minute Row

2 Minute Bike

2 Minute Ski

2 Minute Rest

1 Minute Row

1 Minute Bike

1 Minute Ski

*This takes about 40 minutes!  Work on pacing here.  Try to drop your pace by 1-2 Seconds/500m per round.  Start on different machines and just alternate in the order the workout dictates.  If you do not have enough machines, you can run!  For the run, run out 2 minutes and then run back for the 4 minute interval and so forth.

*Score is your total number of calories. If you are running, you will get 5 cal per 100m.

*Take any extra time to foam roll today!