Every 2 Minutes for 3 Rounds:
1:00 Row + 15 Sit Ups
1:00 Bike + 10 DB Overhead Squats (5/side) (50/35)
1:00 Row + 10 Burpees to a 6” Target
1:00 Bike + 10 Deadlifts (225/155)
The intention here is to control our intensity and volume, while bringing about a strong active recovery feel. It's aim is to refine our engine and movements patterns.
Although a row and bike is written, athlete's choice to also incorporate a 200m run. We are looking for a light metabolic demand, resulting in the following repetitions being of more benefit to us. As written, the aim here is not to excessively tax ourselves, but to prime these movement patterns and stamina pathways.
Stimulus wise, we are looking for a loading that we are very confident we could cycle for 21+ repetitions on any given movement here. Light load, and focused on technique.