6/14/18

Sabrina.

 

1. WORKOUT
For time:
30-20-10
Dumbbell front squat
Calorie row (21-15-9 calories for the ladies)

L3 – 50/35 lb. DB
L2 – 40/30 lb. DB
L1 – 30/20 lb. DB, 20-15-10 reps

2. CORE AND FLEXIBILITY TRAINING
6 x 0:05 Hollow hold + full roll
0:20 each straddle left/center/right

6 x 5 Tuck crunch + full Roll
0:20 each straddle left/center/right

6 x 5 Hollow rocks + full roll
0:20 each straddle left/center/right

*Perform all 6 sets of the core drill and roll. After performing all 6 sets move on to the stretch for 1 set of 0:20 at each position of the straddle.

COACH AND ATHLETE NOTES:
This workout is intended to be fast-paced and a lower body burner. Encourage hard efforts on the rower/bike and use a load that allows for the round of 30 to be performed unbroken or with no more than 1 break. Faster times could be a low as 6:00.