Jed
Macrocycle: “Booty and the Spartan Beast” - Week 9 of 13
Mesocycle/Minicycle: Peak Week 1 of 4
Daily, At-Home Mobility
Section 1: Cardio MetCon
Starting on Either the Rower or the Air Bike
Rower
1-Minute Easy Row @ 25 s/m
1-Minute Hard Row @ 25 s/m
1-Minute Easy Row @ 30 s/m
1-Minute Hard Row @ 30 s/m
1-Minute Easy Row @ 35 s/m
1-Minute Hard Row @ 35 s/m
1-Minute Easy Row @ 25 s/m
1-Minute Hard Row @ 25 s/m
1-Minute Easy Row @ 30 s/m
1-Minute Hard Row @ 30 s/m
----1-Minute Rest----
Air Bike
2-Minutes Easy
2-Minutes Hard
2-Minutes Easy
2-Minutes Hard
2-Minutes Easy