"TRI SPRINT INTERVALS V3"
- 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
5 Rounds:
AMRAP 4:
- 30/20 Calorie Row
- 30 x 10-Meter Shuttle Runs
- Max Calorie Ergo
Rest 4 Minutes Between Rounds
*Score = Sum Total Calories
COOLDOWN
MOBILITY
5:00 Foam Rolling (quads, glutes, calves, and hamstrings)
AFTER CLASS
Clean & Jerk:
For Time [13 Minute Cap]:
10 Reps @ 49% 1RM Clean & Jerk
8 Reps @ 57% 1RM Clean & Jerk
6 Reps @ 66% 1RM Clean & Jerk
4 Reps @ 74% 1RM Clean & Jerk
2 Reps @ 82% 1RM Clean & Jerk