Sat Mar 9 "Tri-Sprint Intervals V2"

Move

4 Minute AMRAP, 4 Minute Rest, 5 Rounds:

2 Minute Echo Bike
2 Minute Row

Train

“Tri-Sprint Intervals V2”

4 Minute AMRAP, 4 Minute Rest, 5 Rounds:

30 x 25’ Shuttle Runs
24/18 Cal Echo Bike
Max Calorie Row

Stimulus

With a 4 minute rest, effort should be high. Aim to complete the runs and bike in under 3 minutes in order to spend at least 1 minute on the rower for max calories. If you are not running, you can split the work between biking and rowing or select one of the two and do it for four minutes, five times

BONUS QUARTERFINALS PREP

1) 1 Snatch + 1 Hang Snatch: Build to 75% and then do 4 sets there

2) Front Squats: 4 x 2 @ 70-75-80-85%