Workout 12/15/21

“Active Recovery/Open Gym”

“Pace to Ski”

4x200m Ski ERG

Rest 1:1

3x400mSki ERG

Rest 1:1

2x800m Ski ERG

Rest 1:1

*You should be learning more about your pace during these ski intervals.

Core:

Plank Intervals

3 Rounds

30” Side Plank (left)

Rest 30”

30” Plank On Hands

Rest 30”

30” Side Plank (right)

Rest 30”

Skill: Triple Under Progression Part 1

3×30”-45”

Slow to Fast- start at the slowest double Unders and steadily increase speed to fast double Unders)

3×20”-30” High Knees (Sprint)- Run in place alternating rope passing each foot, increase speed

3×45”-60” Alternating High Knees to Double Unders- alternating every 3-4 reps back and fourth. Controlling speed and consistency of foot work.

Slow to Fast https://youtu.be/ej7J0OKvTHQ?t=87

HIgh Knees (Sprint)https://youtu.be/ej7J0OKvTHQ?t=109

Alternating High Knees to Double Undershttps://youtu.be/ej7J0OKvTHQ?t=126

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