OR Banded 7s – perform 7 reps of each movement
2. Mayhem Hip Halo Activation
* 10 Side step R/L
* 10 Forward/Backwards Walk R/L
* 10 Glute Bridges
* 10 Single Leg Glute Bridges R/L
* 10 Bird Dogs R/L
* 10 Squats
3. Hinshaw Warm up
4. Movement Prep/Activation and Workout Prep
Jog 400m Easy
Row 500m Easy
Run 200m Moderate
Row 250m Fast
30/24 Calorie Row
600m Run
30/24 Calorie row
Target Time each set: 5-6 minutes
Time Cap each set: 8 minutes
STIMULUS and GOALS
How to Pace: AGGRESSIVE but STEADY! This should be just a brisk walk in the park. Push the 80% + pace and try to hold for repeatable performances. Use the first set as a "Feel out Pace" and then adjust.
How it should Feel: CARDIO BURN! You will know going into that second set. We want to push hard and get a good rest.
WORKOUT STRATEGY & FLOW
Row: Effort should stay around 75-80%. You should not be tempted to sprint the row unless on the last third of the second row due to upcoming rest.
Run: Coming off the row the legs will be a little shaky. Build into your pace during the first 100m and try to keep a push pace (80%) until the last 25m. Wind down and get right on the rower.
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