"TRI SPRINT INTERVALS V3"

  • 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