GROUP SESSION: Tuesday, January 28th 2020

 

“LIL MISS SUCCUBUS”

Part 1: Endurance Intervals
15 minutes
Row/Bike/Ski/Run
(switch every 5:00)
2:00 Hard Pace / :30 Rest
1:00 Hard Pace / :30 Rest
:30 Hard Pace /. :30 Rest
1:00 Rest/Transition to next movement

Part 2: Variety Intervals
EMOM for 15 minutes:
Min 1: Single-Arm DB Thrusters x 30 sec
Min 2: Toes-to-Bar/Rings/Knee Tucks x 30 sec
Min 3: Jump Rope x 30 sec

 

Notes
– Don’t go out too hard on first 2min endurance interval. Ideally you should be able to go slightly faster on the 1:00 interval and then slightly faster again on the 30 sec interval.
– Switch Arms on SA Thrusters at 15-second point or stay on the same arm and switch each round (start with “weak” arm. if you do it this way)
– Consider splitting TTB/TTR/Tucks into 2-3 sets during the 30 seconds to get the most out of the time interval.