Row, Run, Ski, or climbing intervals

Looks like a hot one today, so make sure to keep hydrated ALL DAY LONG!

Today is interval conditioning day!

We’ll be in or out today.

Warm up with your 5 minutes of joint mobility.

We did a simple warm up this morning that looked like this:

3 rounds of 20 seconds work/20 seconds rest of;

• Rower/shuttle run/ski/or climb
• push ups
• bicycles
• jumping jacks

Here is your interval workout. You can partner up or go solo. If you are partnered up, you will work as your partner rests. If you are solo, you will work then rest for the amount of time it took to do your interval.

Ladder intervals will look like this

Row, run,ski

• 100 m
• 200 m
• 300 m
• 400 m
• 500 m
• 500 m
• 400 m
• 300 m
• 200 m
• 100 m

Roll out and stretch after!!

What option did you choose?

How did you feel?

You can also do this ladder workout with kettlebell swings for those of you who do not run or have access to a rower.

• 10 swings
• 20
• 30
• 40
• 50
• 50
• 40
• 30
• 20
• 10

This is just an option.

Have fun!!