WARM UP
Coaches dynamic warm up
Then,
Stretch
Then,
2x8R/8L OH walking lunges (build)
ADVANCED
WORKOUT
400m run
8R DB OH walking lunges 45/35
8L DB OH walking lunges
**4x – 16min cap; goal maintain similar splits**
Then,
400m ski @ :03sec < 1k pace
8 renegade rows 45/35 (pu + row R + row L = 1rep)
**4x – rest :60-:90sec BTWN sets**
INTERMEDIATE
WORKOUT
400m run
8R DB OH walking lunges 30/20
8L DB OH walking lunges
**4x – 16min cap; goal maintain similar splits**
Then,
400m ski @ :03sec < 1k pace
8 renegade rows 30/20 (pu + row R + row L = 1rep)
**4x – rest :60-:90sec BTWN sets**
BEGINNER
WORKOUT
300m run
8R DB OH walking lunges
8L DB OH walking lunges
**4x – 16min cap; goal maintain similar splits**
Then,
300m ski
8 knee push ups + 8 DB bent over rows
**4x – rest :60-:90sec BTWN sets**