Workout Of The Day- Wednesday 17 May 2017

Workout Of The Day- Wednesday 17 May 2017

Part A
15 minutes of work

4 ring MU/3 MU progressions
20M Front rack KB walk – try go heavy
8 banded lat-pull downs
10m DB bear crawl – try keep back horizontal to floor

Part B
Complete the following:

3 Rounds:
Row 1 min @ 2-2:05 pace/ 2:15-2:20
Row 30 sec @ 1:45-1:50 pace / 2:00-2:05
Row 15 Sec @ 1:40-1:45 pace / 1:50-1:55
(Approx 60/80/90 % Efforts)
Straight into
Bike 1 Min @ 60-65 RPM/ 45-50RPM
Ride 30 sec @ 65-70RPM/ 50-55RPM
Ride 15 sec @ 70-75 RPM/ 55-60RPM
(Approx 60/80/90% efforts)
Run 400M
*priority is controlled pacing and working in different energy zones

Posted in Workout of the Day
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