THURSDAY

Machine Technique

10 Mins

Correct legs-hips-arms timing in the drive and arms-hips-legs timing in the recovery phases of row strokes; dropping the hips before following through with the arms on SkiErg.

For Total Calories:

2 x 2:00 Row

2 x 2:00 SkiErg

2 x 2:00 BikeErg or Echo bike

*Rest 2:00 between each effort

2 x 1:00 Row

2 x 1:00 SkiErg

2 x 1:00 BikeErg or Echo bike

*Rest 1:00 between each effort

2 x :30 Row

2 x :30 SkiErg

2 x :30 BikeErg or Echo bike

*Rest :30 between each effort

Today’s aerobic capacity workout should see athletes pushing hard knowing they will earn 1:1 rest throughout the workout.