Open Modality Capacity Work

Today you get to "pick your poison" in terms of what type of exercise provides the stimulus: Run, for distance Row, for distance or power output Bike, for distance or power output Erg or actual bicycle, avoid the Assault Bike Regardless of the modality you pick, realize that this is NOT a joy-ride or coasting, …

Simple Long Intervals (1k)

Warm-Up 400 m run 15 air squats 14 alternating side-lunges Dynamic mobility Drills Single leg pulls Box/curb pulls Soft jump lands Workout 4 x 1000 m run rest 3 minutes between intervals Finisher E2M for 4 rounds: 200 m sprint Mobility Spend a few minutes per leg working on your leg tissues from this week. …