Wednesday

Aerobic Work:
4 X 1000m Row
Rest 3 mins b/t sets
*Decrease Pace every 250m by 2 seconds
Ex: 2:06, 2:04, 2:02, 2:00
- Keep that split pace for all 4 sets

Strength Work:
Gymnastic Warm Up:
8 min AMR:
SA RR Hold
Hollow Heel Taps + Hold
Tall Standing KB halo
+
A1. Dual KB Front Rack Deficit Reverse Lunge Steps – 6 alt Steps X5-7 sets
A2. Filly Press - 10-12 alt reps X 5-7 sets
+
10-8-6-4-2 of:
Strict HSPU
* Between every round complete:
15 WB
15 Sit Ups

200m Run