Monday, 22 September 2014

WARM UP (15 minutes)
• 3 rounds:
   2. Frog Stand x 10 seconds
   3. Pistols x 5 (each leg)
   4. Hip Extensions x 10

STRENGTH
High Bar Back Squat:  20 minutes to work up to a 1RM.

BEGINNER CONDITIONING
400m Run
2 minutes –Max Effort Burpees
400m Run
2 minutes –Max Effort Burpees
• This will be completed as one continuous effort without stopping. 

INTERMEDIATE CONDITIONING
Row:
500m – Easy
500m – Hard
500m – Easy
500m – Hard
• This will be done in one 2,000m set without coming off the rower.  The “Easy” 500m should be at your 5km pace.  The “Hard” 500m should be at, or just below, your 2km pace.