tuesday, sept. 26

"Upside Down”

3 rounds, 9 mins each, for max reps of:

Run, 400 m

8 Bar Pull-Overs

Run, 400 m

15/11 Echo Bike Calories

Run, 400 m

**max reps in remaining time Renegade Rows, 50/35 lbs

Rest 1 min between each round.

Athlete Instructions

Intent of the workout today is meant to be on the conditioning work with a little added skill work in there to keep the heart rate under control and add in some fun variants for you. Keep a steady pace and work to maintain the same pace from set 1 to 3.

Primary Objective: Have 1:00 minute on each set to work on Renegade Rows

Secondary Objective: Complete the Bar Pull-Overs in 90 seconds or less

Stimulus: Lactate Threshold / Upper Body Pulling Endurance

RPE: 7/10