Warm up as normal, with min of light run, row, bike, skip or step. Follow up with joint mobility and some light and fast stretching.
This is a 2 parter.
Part 1
Run 1.5mi or bike 4.5mi or row 2km
When you are working towards completing this distance, stop every minute of the run and alternate between 15 push ups and 10 kettlebell swings. So, after the 1st min do 15 push ups, continue on your run till the end of 2 minutes do 10 kettlebell swings. Continue alternating between these till you complete the distance.
Part 2
Tabata core, pick a movement, don't switch between movements.
Try 30 seconds on 20 seconds off for 8 rounds.
Post: stretch legs, butt, shoulders and lower back.
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