Gymnastics + conditioning Workout
130 min
Warm up for 15 min
1.HSW
- 20 m
2.Chest to bar
- Drills
- BFLY x 30
- BCTB x 25 (singles)
3.Rowing intervals
8x3 min on/2 min off @ 2:01-2:08/500 m pace
- Times: 2.08, 2.06, 2.05, 2.05, 2.03, 2.03, 2.01, 1.58
- Avg. 2.04/500 m
- HR 155/185
4.Accessory
3 sets:
Banded shoulder circles x 6
Bear to Table x 5+5
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