Saturday Group Strength and Conditioning

on a 35 minute clock

Minute 0-10

-1 mile Run

Minute 10-25

-50 Cal Row

-150 Double unders

-50 Cal Bike

Minute 25-35 -1 mile Run

If runners are slower than 10 minute mile, then run for 10 min. So have runners start heading back to the gym by the 4.5 minute mark. Members can break up the row, jumprope, bike portion if they are struggling with the volume, for example, try 2 rounds of -25 cal row -75 double unders -25 cal bike Don’t worry if you don’t get through two rounds. Just move continuously until the 25 minute mark.

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