My Workouts
Here is what Jon and I did for our Friday workout:
1. Metabolic Conditioning Phase: Barbell Complex - Deadlift, Romanian deadlift, Bent-over row, Upright row, Power clean, Front squat, Push press, and Back squat. Completed one rep of each exercise back to back without letting go of the bar. Completed 30 rounds in 15:00 with 85 pounds. 1:00 off and then:
2. Interval Phase: 4 rounds of 120 seconds recovery, 60 seconds maximum intensity at Level 5 on the exercise bike. 1:00 off and then:
3. Steady-State Cardio Phase: 12:00 minutes on the Concept 2 rower at level 5. Steady-state pace kept below 2:50 per 500 meters. Total meters rowed 2,174. Total workout time: 41:00
If you have any questions, please feel free to post them in the comments.
Leland