11/9/17 Aerobic Intervals

File_000-155

Warm Up:

Arm Swings x 20
Arm Circles x 10ea
Hinged Torso Rotations x 10
Hip Circles x 5ea
Leg Swings x 10ea f/b & s2s
Air Squat x 10
Good morning floor touch x 10
Jumping Grasshopper x 8 (exaggerated mtn climber)
Bow and Bend x 5
Double leg bounce x 15
Single leg bounce x 15ea
Side to side bounce x 15

Skill, Strength, or Mobility:

None

WOD:

4 sets, each at steady aerobic effort:
400m run
20 Walking Lunges
20 Up-Downs
2:00 Bike at 250/175 watts
75 Single Unders
-rest 3:00 between sets.
*record times (don’t speed up the bike to save time)