Phone: (813) 440-8882

Saturday November 30th

29
Nov

Saturday November 30th

8am Endurance: 2 options
** if you can not run, we have subs for that. don’t avoid this workout if you are currently unable to run.
Option 1
Run 1 hour straight.. whatttttt?? don’t worry we can scale by time starting with 20 minutes of run/walk for beginners. 20 to easy try 30… or 40.. or 50.. you get the picture. This is meant to be a slow pace! Don’t sub out 20 minutes of fast running if you know you could do 40 minutes at a slower pace. It’s two different things.

OR OR OR OR

Famous Train Harder Triathlon v 2.0
1500M row
1 Mile Run
20 cal bike
1000m Row
800m Run
25 cal bike
500M row
400m Run
30 cal bike



9am Mobility

10am Workout:
Warm Up:
4 mins Run(800m)-Bike-Row
THEN
2 Rounds:
10 Sit-ups
10 Lunges
1x Burgener warm-up W/Empty Bar

SOLO VERSION
4 rounds for time of:
600m Run
25m Dumbbell Lunge 50/35
20 Sec L-Sit Or Bar Hang
–Coaches Notes–
This one is going to take a bit, so get yourself ready to grind it out. A goal time for this should be around 25 minutes or to keep it under 30 minutes. The first 2 sections will have those legs burning but then we get off them on that L-Sit or Bar Hang souse that time well. Once we get off those 20seconds get yourself outside to start that run again, even if it to walk the corner.

PARTNER VERSION:
4 rounds for time of:
600m Run I go You Go (Partner 1 will Hold DB while the other runs)
50m Dumbbell Lunge 50/35
20 Sec LSit Or Bar Hang (Partner 1 will Hold Squat while the other hangs)

**Optional Accessory Work**
Option 1:
Medicine Ball Clean (Video Posted Below)
1×100 at 20/14
INT-75 Reps BEG-50 Reps 14/12
Option 2:
Row Calorie:
2 Rounds
Row for 1:15 min
Rest 3 mins between rounds.
Score is the total reps performed in all of the intervals.

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