"TRI SPRINT INTERVALS V2"
- 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 x 10 Meter Shuttle Runs
- 30/20 Calorie Bike
- Max Calorie Row
Rest 4 Minutes Between Rounds
*Score = Sum Total Row Calories
COOLDOWN
MOBILITY
5:00 Foam Rolling (quads, glutes, calves, and hamstrings)
AFTER CLASS
10 Sets For Time:
- 100 Meter Ski Erg
- 1 Rope Climb (15ft.)