CARDIOCON 07-06-26
(Time, Rx2, Rx3)
WARM UP
Run-200 m
Straight Leg Kick-20 m
Heel Walk-20 m
Toe Walk-20 m
Grapevines-20 m per side
Skips-20 m
Butt Kickers-20 m
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Box Step Up-20 reps
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Inchworm + Upward Dog-5 reps
Thumbs Up-10 reps
Breaststrokes-10 reps
Downward Dog Foot Tap-20 reps
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Scap Pull-10 reps
Arch Hollow-10 reps
TTB or Modified-5 reps
CARDIO
FOR TIME:
Run-400 m
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21-15-9:
Calorie Row
Box Jump
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Run-400 m
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21-15-9:
Calorie Ski
Burpee
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Run-400 m
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21-15-9:
Toes to Bar
DB Push Press (pair)
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Run-400 m
Goal: Sub 26, CAP 33 minutes
Rx: 50's/35's, 24''/20''
Rx2: 35's/25's, 24''/20'' Step Ups, Sub Hanging Leg Raise
Rx3: 25's/20's. 20''/16'' Step Ups, Sub KTC, 300 m Runs
MODWOD 1: 20's/15's, 20''/16'' Step Ups, Sub Lying Toes to Bar, Sub 300 m Run OR 800 m Bike Erg. Sub Bodybuilders
MODWOD 2: 15's/12's, Plate Step Up, Sub Lying Toes to Bar, 600 m Bike Erg, Sub Bodybuilder to Box
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Deep Thoughts
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