SW Active – Nov. 24

Wednesday – IE Erg/Mixed
3 Rounds @ increasing effort per set
600m Rowing
400m Ski Erg
20 Alternating Step-Ups on to 20/24” Box
– 1st round 5/10
– 2nd round 7/10
– 3rd round 9/10
+
5 min rest
+
3 Rounds @ increasing effort per set
.8/1.0 mile Echo Bike
1k Bike Erg
– 1st round 5/10
– 2nd round 7/10
– 3rd round 9/10
+
5 min rest
+
Mobility
– Pancake Stretch
– Banded Posterior Hip Flexor Stretch
– Supine Banded Hamstring Stretch

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