“Master the mundane. That’s the stuff that keeps people successful long term. It’s the mundane shit that no one wants to do that is the game changer.”
General Primer: 2 Rounds: Low Intensity: 45 Sec Row | 45 Sec Bike | 45 Sec Shuttle Run
After Each Round: 3 Walk Outs | 5 Russian Baby Makers | 7 Pausing Glute Bridges
3 Rounds:
7 Suit Case Deadlifts (each side) | 15 Hollow Rocks | 5 BB GM | 5 Stiff Legged DL
Mobility: One Minute Each Side – Lizard | Pigeon | Couch
Tri Sprint Primer:
Light Intensity: 45 Sec Row | 45 Sec Bike | 30 Sec Shuttle Runs
80-85%: 30 SecRow | 30 Sec Bike | 30 Sec Shuttle Runs
Target Pace: 30 Sec Row | 30 Second Bike | 30 Sec Shuttle Run
Conditioning: Sprint Tri – 3 Rounds
2 Minute Cal Row
2 Minute Cal Bike
2 Minute Shuttle Run
2 Minute Rest
*Score is Total Reps
Festivus Peeps. Come in for ROMOWOD and a light 10-15 minute bike if you want to move. If not, enjoy your rest day.
Bonus: ROMWOD