OPTIONAL Long Endurance Workout
WARM UP
10-20min easy pace bike (NOSE BREATHING)
TARGET PK1 / LOW DAMPER, HIGH CADENCE
3-5rounds:
E3MOM
1) 15-30s chin over bar + bike
2) 15-30s hollow hold + bike
3) 15-30s ring support + bike
4) 15-30s superman hold + bike
PK 1-2, not too FAST !!!
COOLDOWN
10-20min easy pace bike (NOSE BREATHING)
TARGET PK1 / LOW DAMPER, HIGH CADENCE"
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