Home Gym
1330
Deka.Fit Conditioning
200 meter runs
Zone 1 - 30 RAM alt rev lunge - scaled to 20 reps at 44 pounds (Rx is 55 pounds)
Zone 2 - 500 meter row - Rx
Zone 3 - 20 Box Jump/Step Over - Rx
Zone 4 - 25 Med Ball Sit-up - scaled to 20 reps at 14 pound wall ball (Rx is 20 pounds)
Zone 5 - 500 meter ski erg - Rx
Zone 6 - 100 meter farmers carry - scaled to 43 pounds per hand (Rx is 60 pounds)
Zone 7 - 25 cal air bike - C2 bike erg - equivalent would be 40 calories
Zone 8 - 20 Dead ball wall over 4' - scaled to 10 reps over shoulder
Zone 9 - 100 meter sled push pull - Rx
Zone 10 - 20 RAM burpee - scaled to 10 reps
This was a tough workout that I grinded through 48:17. I definitely need to start ramping up my run volumes. Toughest movement were the reverse lunges.
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