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