Thanks to all the swolemates who jumped on the Champagne Friday Zoom!

It makes me very happy that we can still connect in these strange new times.

WORKOUT for Saturday 3/21/2020

Tune into INSTAGRAM LIVE at 10am to watch Lauren and Nathan’s high intensity interval training class!

Make sure you have an object of “medium weight”. They’ll have a warmup, some stretching, jumps, and abs.

2nd Serving: Want more work?

Endurance Track

5 sets:
EASY PACE: 800m run/1000m row or ski/2km bike
FAST PACE: 300m run/400m row or ski/.8km bike
3:00 rest

Today is about building better capacity around 20+ minutes of effort (think 5k time trial). You’ll choose your modality (run, row, ski, or bike) and have two different paces: easy and fast.

Begin with your easy pace that rolls into your fast pace. Record the time to completion, rest 3:00 then repeat for a total of 5 rounds.

You should be timing both of these efforts to see if they stay consistent or become faster as you go. Do not allow yourself to get slower in any of the efforts.

READ: While Other States Order Residents to Stay at Home, Washington Resists – The Seattle Times
WATCH:

1 reply
  1. Avatar
    Sandi Philippen says:

    thanks for hosting, andrew & tony. it was medicine for my soul to see all of your beautiful faces & to hear your laughter. i about died when scott said “there’s a space owl in here” to describe the weird feedback! i adore all of you.

    Reply

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