| Thursday 1/30/25 |
| Warm Up |
| 10 minutes: – Row x 150m – Plate squat > press away > OH > Stand x 5 – Leaning Calf Raises x 15 – Lateral lunges x 6 – Plate OH Duck walk >/ |
| Strength |
| 9 min EMOM (alt. movements): – 12 KB Swings – 12 FFE Step back lunges (wt’d) – 12 Heels elevated RDL 10-12 minutes: – Barbell hip thrusts x 8-10 – Band walks x 12/12 – Heels Elevated Goblet squat x 10 |
| Work |
| 1. 1/2 Triathlon (x2): 250m Ski – immediately into 500m Bike – immediately into 250m Row (rest 2:00 – repeat) 2. 3x: Med ball knee taps and throw x 10 + 15s plank up downs + 15s hold at top (FLR) + 15s side plank + 15s side plank |
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