10 Alternating Leg Pistols
18 Push Ups
200m Sled Push or Sandbag Carry*
200m is perform as 50 meters out, 50 meters back, twice.
*Sled and Sandbag should be empty or lightly loaded so that stopping is not needed for any 50 meter length. Carry the sandbag anyhow.
Feel: Muscle Overload/Gas
Pacing: Sustain
Target Score: 4+ rounds
Firebreather: 5+ rounds
Zone 2 Row
12:00 Zone 2 Warm Up
45:00-90:00 Row @ Zone 2
12:00 Zone 2 Cool Down
Your Zone 2 today should stay between 160bpm minus your age and 180bpm minus your age.
Warm up:
Build from resting heartrate to 180bpm minus your age slowly over 12:00. This will feel incredibly slow, but will help your session a lot. Feel free to mix up machines, but end on rower.
Cool down:
Spend 4:00 on the rower, keeping your heartrate above 150bpm minus your age, then slowly work down to resting for the next 8:00 on any machine or walking.
3:00 Machine, increase pace each minute
Then,
3 Rounds
20 Air Squats > 15 S-Leg Box Squats > 10 Pistols
15 Plank Transitions
100m Light Sled or Sandbag Carry