Sunday, Jun 6, 2021

Department of Treasury (Beginners = 2000m PR above 8min)
Row “Aerobic Threshold”
3 sets:
4x (90sec at fast, 30sec recovery)
-Rest 2min b/t sets-

Department of Treasury (Intermediate = 2000m PR 7-8min)
Row “Aerobic Threshold”
3 sets:
4x (400m at fast, 100m recovery)
-Rest 2min b/t sets-

Department of Treasury (Advanced = 2000m PR sub 7min)
Row “Aerobic Threshold”
3 sets:
4x (480m at fast, 120m recovery)
Rest 2min b/t sets”

Cool Down
3min at easy “cool down” pace

Mayhem BodyBuilding (SemiFinals/Games track)
3 sets
20 hip ext with 2 second pause at top
50’ banded lateral side step both ways
50’ banded monster walk forward and backward
20 sumo banded good morning
20 front foot elevated step back lunge
-Rest as needed-
4 sets
8 tempo bench (4:0:3:0) (light/moderate)
8 tempo strict chin up
-Rest as needed-
4 sets
12 bench presses (185/115)
12 strict chin up
-Rest as needed-
10 sets
15 seated row (light/moderate)
15 push ups