Warm Up:

2 Rounds...

  • 10 Plank Shoulder Taps
  • 10 Spiderman Steps
  • 20 Mountain Climbers
  • 20 Side Plank Hip Lifts (10 each side)
  • 10 Seated Straight Leg Roll Downs

Skills/Drills:

  • 1:00 Body Swing Only
  • 1:00 Body Swing and Arms
  • 1:00 1/2 Slide, Body Swing, Arms
  • 1:00 3/4 Slide, Body Swing, Arms
  • 1:00 Rest
  • 4:00 Full Strokes - 1 min @ 24, 1 min @ 26, 1 min @ 28, 1 min @ 30
  • 1:00 Rest
  • 4:00 Full Strokes - 1 min @ 30, 1 min @ 28, 1 min @ 26, 1 min @ 24*

*Try to match the power output found at 30 S/M at the 24 S/M.  Time through the Recovery is helpful and important to pay attention to.

Workout:

12 Min E2MOTM

  • 400m/350m @24 S/M*
  • Max Rep Weighted Sit Ups

First Round Set Damper to 9.  Each Round decrease Damper by 2

 

 

 

Comment