thursday, nov. 16

"Steady As She Goes”

Every 6 mins for 36 mins, alternating between:

Run, 400 m + 30 Kettlebell Swings, 53/35 lbs + 30/22 Echo Bike Calories

Run, 400 m + 15 Deadlifts, 225/155 lbs + 30/22 Echo Bike Calories

(Subs for Run : 30/24 Cal Row)

(Subs for Bike: 35/25 Cal Row)

Athlete Notes

Today is our longer time domain workout, so start out at a steady pace and settle in for the long haul here.

Primary Objective: Complete Each set in ~ 5 minutes

Secondary Objective: Stay unbroken on the AKBS and Deadlifts

Stimulus: Lactate Threshold / Posterior Chain

RPE: 8-8.5 RPE

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Friday, nov. 17

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wednesday, nov. 15