"TRI SPRINT INTERVALS V1"

  • 1:00 Easy Row
  • 1:00 Easy Bike
  • 0:30 Active Samson
  • 0:30 Alternating Quad Stretch

 

  • 1:00 Easy Row
  • 1:00 Easy Bike
  • 0:30 Downdog
  • 0:30 Knuckle Draggers

 

  • 0:30 Left Ankle Circles (0:15 clockwise/ 0:15 counterclockwise)
  • 0:30 Right Ankle Circles (0:15 clockwise/ 0:15 counterclockwise)
  • 0:30 Skater Hops
  • 0:30 Line Hops
  • 10 Meter Left Side Shuffle
  • 10 Meter Right Side Shuffle
  • 10 Meter Jog
  • 10 Meter Run
  • 10 Meter Fast Run

5 Rounds:
AMRAP 4:

  • 30/20 Calorie Row
  • 30/20 Calorie Bike Erg
  • Max 10-Meter Shuttles Runs

    Rest 4 Minutes Between Rounds

    *Score = Total Reps of Shuttle Runs

COOLDOWN 

MOBILITY

  • 5:00 Foam Rolling (quads, glutes, calves, and hamstrings)

 

AFTER CLASS

Clean & Jerk:

  • Build to a Heavy Triple
WOD