Aerobic/Zone 2 Block:
Steady-State Bike + Plank Hold
2 minutes: Easy Assault or Echo Bike
30 seconds: Low Plank Hold (hold steady, focus on breathing)
Repeat for 20 minutes. Aim for nasal breathing on the bike.
HIIT/Zone 3-5 Block:
AMRAP in 20:00
Row 400 meters
15 Handstand Push-ups
15 ft Rope Climb, 2 ascents
Strength Block:
Format: Supersets
4 sets x 10-12 reps (Tempo: 30X1)
Rest 60 seconds
A1: Dumbbell Bench Press
A2: Single-Arm Dumbbell Row
4 sets x 10-12 reps/arm (Tempo: 20X1)
Rest 60 seconds
B1: Seated Arnold Press
B2: Dumbbell Lateral Raises
B3: Dumbbell Triceps Kickback
The point of the supersets is to work both sides of the shoulder joint equally. We tend to favor the “frontal plane” of movement – the stuff we can see in the mirror. But then we overdevelop those muscles in the gym; we tighten them up with bad posture at our desks; and let the opposing muscles go lax with the couch-slouch at night. Over time, this creates a kyphotic (forward-rounded) posture that causes a lot of lower-back pain, dead butts and neck stiffness.
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