For athletes who need more than normal programming.
if you do not have the opportunity to train 2 sessions per day, you can also put together your own session.
Warm Up
10 min easy Bike or Jogging @ 70%
10 min Mobility work your choice
5 min of Bike or Running @ 80%
Metcon Conditioning
10 Sets of:
30sec Bike or Row @ 90+%
60 Seconds Rest
Rest/recover 5-10 minutes on easy pace
into:
3 Rounds for time
10m Overhead Walking Lunges 40/30kg
10 Burpees over the Barbell
10m Overhead Walking Lunges 40/30kg
10 Chest-to-Bar Pull-Ups