5 x 1000m / 1 min easy
r16
DF 85
You are not chasing numbers here. Instead your focus is on generating power at a low stroke rate. No targets, only goal is to get faster with each interval.
On a 3-minute clock for 4 rounds:
25 banded good mornings (red mini-band)
20 butterfly sit-ups
Max-reps box step-ups (20-inch)
Rest 2 minutes between rounds.
Scaled the reps to allow for at least 30 seconds on the step-ups. Sit-ups were getting slower with each round and last round I only had 23 seconds to do as many step-ups as I could.
R1: 15 | R2: 17 | R3: 13 | R4: 8
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