It's a new week...will you rise to the challenge and complete the following???
In honesty, I did not do last weeks' Cardio portion as I took place in a ski-erg event raising money for Protect Our Winters (donate here). It was gnarly and I loved it. Teams of 4, 20 minutes of just all out ripping. We accumulated 5790 meters and were pretty happy with our efforts! We all agreed to improve upon our technique for next years fundraiser so we could get a little closer to the 1st place team which had nearly 1,000 extra meters on us!!!
Warm yourself up, think roll out lats, triceps, & maybe some nice easy pulls for 250m or so then get into the following beast:
12 x 350m with 45 sec rest
*Equivalent will be about 1 1/2 min efforts
Rest 3 min
1 x 500m for time, aiming to get close to 2 minutes!
*Equivalent will be a hard 2 min effort
Aim for 3-4 rounds of the following, resting for 45 sec after each round
Beast Lift Offs on Gliders x 8-12
Beast with Hip Extension on Gliders x 8-10/leg
Glider Adduction in Frog x 8-12
Beast to Pike Up x 8-12
I showed this same exact flow a few weeks ago, but in a faster fashion. This time I slowed it down to real time and guide you through each pose with cueing. I LOVE THIS FLOW! It just feels so juicy and nourishing to me and my tight hips these days! Follow along or go with your own flow. The poses include:
Rolling Forward Folds
Swaying Rag Doll
Flip Your Dog
Thread Thru to Fallen Triangle
Seated Wide Legged Forward Fold
Repeat On Other Side