Fitness:
A. Cycle Week 12: Deadlift: 20 minutes to establish a 3RM.
Compare to 4/4/22
Cooper: 235kg
Kat: 130kg
B. Row
We have done no row specific work, let's see how the strength work translates to our sprint efforts..
0 min: 100m
Compare to 4/4/22
Cooper: 14.6
Zoe 18.0
4 min: 250m Row
Compare to 4/4/22
Nathan D: 37.3
Zoe 47
12 min: 500m Row
Compare to 4/4/22
Jason W: 1.23.3
Liz B: 1.37.4 Performance:
See Fitness
Sweat:
A. OTM x 9:
M1: 10 Ab Wheel Rollouts
M2: Band Pull Aparts
M3: 30 sec Face Up Weighted Chinese Plank
B. For time:
30 Min AMRAP:
10 Calorie Echo Bike
10 Calorie Ski
1 Dog Sled Pull & Push (100/75kg)
20 Calorie Echo Bike
20 Calorie Ski
2 Dog Sled Pull & Push (100/75kg)
30 Calorie Echo Bike
30 Calorie Ski
3 Dog Sled Pull & Push (100/75kg)
etc
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