3 Options for today: Pick the one that you feel fits with how your body is feeling, or the one you need work on the most.
#1 depending on how your knees feel: 2 mile run at a consistent pace not a jog a legit run, but no where near maximal
#2 4 Rounds of Airdyne/Assault
30 seconds sprint 15 seconds rest
45 seconds sprint 30 seconds rest
1 min sprint 45 seconds rest (start over)
#3 4K row at 75-80% start out at a pace you can sustain for the duration. Don't go the first 500m at 1:42 pace and then never see below 1:55 for the remainder. Try and hold this slightly slower than your 2K pace
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