"TRI SPRINT INTERVALS V1"
- WARM UP
- WOD
-
Post-WOD
- 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