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Mountain Goating

Out and Back

Max Freestanding Hand ...

1000m Row

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Workout

Mountain Goating

Warm-up

1. Hip Activation
* 10 Side step R/L
* 10 Forward/Backwards Walk R/L
* 10 Glute Bridges
* 10 Single Leg Glute Bridges R/L
* 10 Bird Dogs R/L

2. Movement Prep/Activation and Increasing Heart Rate
Row
2:30 easy:
:30 moderate
1:30 easy
:30 moderate/fast
1:00 easy
0:30 fast
0:30 easy
0:15 sprint
-then-
3x10 banded good morning

3. Workout Prep
1 set
100m (at workout pace)
-rest til fully recovered-

Mountain Goating (Calories)

Bike/Row/Ski
3min at easy ""warm-up"" pace
5min at 2 damper/ Fast Pace
3min recovery at 1 damper
5min at 4 damper/ Faster pace
3min recovery at 1 damper
5min at 6 damper/ Fastest Pace
3min recovery at 1 damper
3x (5min damper 10/Armless, 3min recovery on damper 1)
4min at easy ""cool down"" pace
Duration: 55min

Out and Back (Distance)

Run "Aerobic Capacity"
2 sets:
8x75sec at easy run pace
-Rest 15sec rest b/t reps-
-Rest 2min b/t sets-

Workout Details: Perform this workout on the track preferably.

Record the distance of your first interval. Return back to starting point on next interval. Focus on matching the same time (75sec) to run same interval distance. Only look at watch after you cross your targeted finishing line. Again, your goal is to match your first rep distance in reps 2-8. Reset your 1st round distance on the second set.

Max Freestanding Handstand Hold (Time)

Max Freestanding Handstand Hold

Time Cap: 20 min

1000m Row (Time)

Max Effort 1000m Row

1000m Row

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