TWOW-Track Workout of the Week-To be done on rest day as active rest

6x400m Run with 200m Walk recovery at RPE 8 or 80%

Skill WOW

10 Minutes HS Walk Practice

3x ME UB Ring Muscle Ups, if new to muscle ups-10-15 total as unbroken as possible

3×10 UB Bar Muscle Ups (rest as needed in between) If you don’t have 10 UB  do 30 in fewest sets possible.

Tabata L Sit Hold on Parallettes

Extra Conditioning

1.

3 Rounds
20 Calorie Air Assault Bike
20 Alternating pistols

2.

10x Uphill prowler push 135/90 (push to front parking lot, not all the way up) rest as needed to keep them sprintish

 

Share the Awesome

Address
917 Old Fern Hill Rd West Chester PA 19380
Phone
888-338-9366
Email