3 sets::30 easy pace:20 moderate pace:10 fast pace- Row, ski, or bike.2 sets:5 inchworms5 elbow-to-insteps/leg:15 Samson stretch lunges/leg:20 plank hold
- RX -For time:200-m run40 sit-ups32/40-cal row, bike, or ski400-m run30 sit-ups24/30-cal row, bike, or ski800-m run20 sit-ups16/20-cal row, bike, or ski
- INTERMEDIATE -Same as Rx'd
- BEGINNER -For time:200-m run20 sit-ups16/20-cal row, bike, or ski300-m run15 sit-ups12/15-cal row, bike, or ski400-m run10 sit-ups8/10-cal row, bike, or ski
- MASTERS 55+ -Same as Rx'd
Post-workoutAccumulate:30-50 GHD hip extensions or good mornings
2 set::30 cobra stretch:30 elbow-to-instep/side
For time:200-m run40 sit-ups40 alternating jumping lunges400-m run30 sit-ups30 alternating jumping lunges800-m run20 sit-ups20 alternating jumping lunges