ROLO Training - November 25th



After Granite Games the boys and I took some time to decompress and reset. We crushed out training and gave it everything we had. It is time to put our foot down once again as we prepare for The West Coast Classic.

Full workout: 

AM session:

Aerobic Development - Aerobic Threshold
Keep heartrate between the following two numbers 144bpm-154bpm DO NOT GO ANY HIGHER then 154bpm
60 Minutes
15 Cals Ski Erg
15 Cals Bike

PM Session:

Back Squat

Back Squat: Build to 3 RM, drop sets 3 x 8 @ 75% of 3 RM

Conditioning 1

For Time:
300 DUs (Read this)
50 GHD Sit Ups

Conditioning 2

4 sets @ 100% sprints
12 Cals on AB
10 OHS @ 95lbs
8 Burpees over the bar
Slow Spin x 3 mintues after each set

Thank you!

All this training is free for anyone! Help us out by snagging a shirt or other apparel so we can keep this going!

Work with Purpose shirt!

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