Week 11, Day 71 Workout
Warm-up:
3x
18/15 Calories row
20 Cossack lunges
10+10 1-Arm upright row
6+6 1-Arm overhead squats
10+10 1-Arm windmills
Every minute on the minute for 16:00 minutes of:
1) 3 @ 69%
2) 2 @ 72%
3) 1 @ 75%
Set of 6 (4 reps in reserve)
2 x 3 (3 reps in reserve)
2 x 2 (2 reps in reserve)
1 x Max reps
Rowing intervals:
2000m @ 5k pace
Rest 1:30
700m @ 5k pace right into
300m sprint
Rest 1:00
700m @ 5k pace right into
300m sprint
Rest :30s
250m @ 5k pace right into
250m sprint
Bonus:
5 x 10 Strict ring dips with pause at top
5 x 10 Ring-row with pause at top
Core:
3x
10+10 Turkish get-up starts
20 Heels over object taps
30 Weight supported flutter kicks
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