Sunday 4/23/2023

10 rounds with a 2-minute rest in between, of any (or any combination) of:

Swim 100 meters

OR

Run 400 meters

OR

Row 500 meters

OR

Bike 1000 meters

Scaling:

Pick your poison. Today’s metabolic conditioning workout provides an opportunity for you to work on your weakness. Two minutes between efforts is plenty of time to recover in order to attack each sprint at 85-95% effort. Beginners can reduce the overall volume.

Accessory:

• 3x15 single leg calf raise 

SPP: 

Specific physical preparedness 

• For fitness: Train a weaknesses 

• For certain goal: Focus on a particular movement or physical area 

• For a sport: Add in certain skills/movements that better prepare you for upcoming competition