ENDURANCE TRAINING
Run 6-7 kilometers at easy pace.
Instructions:
Score: distance.
Intensity: low.
Aim: stay in the aerobic zone.
Today’s cardio workout is a low intensity effort to build aerobic base. After the first 5-10 minutes settle into a maintainable easy pace that allows you to hold a conversation without gasping for air.
Warm-up:
10 Spiderman lunge with rotation (5 left, 5 right)
20 Cossack squats – alternating
2 minutes easy jog
Calisthenics primer:
3 rounds of:
20 ring or banded rows
25 air squats
20 push-ups
25 sit-ups