The athlete goal today is speed. The 10 cals on the bike should be an all out sprint with the slam balls unbroken. Transition time should very quick. We have almost a one to one work to rest ratio today to support the high intensity. During your rest time focus on your breathing to lower your heart rate, especially the exhale. Practice some counting while breathing starting with a 6 second inhale and 8 second exhale. This will help to lower your heart rate and prepare you for the next round.

A reminder that we have Yoga with Hope on Saturday. If this is not something you have tried yet, please consider attending. I can’t say enough about Hope’s approach with us newbies as well as the importance of mobility, breathing and relaxation considering the intensity we bring during the week.

WORKOUT

4 SETS

AMRAP x 4 MINUTES

10 Cal Bike
10 Slam Ball (20/15)|(15/10)

-Rest 3:00 b/t Sets-

OPTIONAL COOL DOWN

FOR RECOVERY 400m Slow Walk Focusing on Calm Nasal Breathing