CARDIOCON 03-30-26
(Time, Rx2, Rx3)
WARM UP
Bike-250 m
Plate Ground to overhead-20 reps
Plate Ovehread Press-20 reps
Plate Row-20 reps
Plate Rotation-10 reps each way
Plate Plank Walk Over-20 reps
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Inchworm + Upward Dog-5 reps
Swimmers-10 reps
Downward Dog-30 secs
Scap Pull-5 reps
Arch Hollow-5 reps
CARDIO
10 Rounds For Time:
500/400 m Bike Erg
*Rounds 1 and 5: 20 Toes to Bar
*Rounds 2 and 6: 20 Burpees
*Rounds 3 and 7: 20 Double DB Snatch
*Rounds 4 and 8: 20 DB Push Press (pair)
*Rounds 5 and 10: 20 Calorie Ski
Goal: Sub 25, CAP 32 minutes
Rx: 35's/25's
Rx2: 25's/20's, Sub Hanging Leg Raise
Rx3: 20's/15's, Sub KTC
MODWOD 1: 15's/12's, Sub Lying Toes to Bar, Bodybuilders, 400/300 m Bike Erg
MODWOD 2: 12's/10's, Sub Lying Toes to Bar, Bodybuilder to Box, 15 reps of each, 400/300 m Bike Erg
| Kenneth | 4:30pm...3 2 1 GO! | | Catherine | 4:30pm...3 2 1 GO! |
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