M WOD – THURSDAY 09.11.23 -“SHORT VO2”
MOBILITY & WARM UP
20 Active downward dog / alternate toe touch
20 Standing leg swing (front) each leg
30 Sec Right leg cadence drill
30 Sec Running skips or assisted kneelift
15 Lateral Squat ( landing left)
30 Sec Standing leg swing ( across)
30 Sec Left leg cadence drill
30 Sec Running skipsbor assisted knee lift
15 Lateral squat (landing right)
20 Active downward dog / alternate toe touch
20 Walking high kick
20 Walking quad stretch
30 Sec Skip x 20-30″
20 Walking lunges combo 10 hands btn- 10 arms circle
SKILLS & SPECIFIC WARM UP
Pose Running – Running Warm Up
CONDITIONING
“SHORT VO2“
10 x 400m Run@ 75-80% FC Max (Zone 2-3)
Rest 45 sec
Prendi il passo e mantieni il tempo in tutte le serie con uno scartto di 2-5 sec +/-. Se il tempo aumenta di 15 sec. interrompi le serie e finisci su un ergometro in zona 1-2 per 10 minuti.
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