A. WARM UP (general)
1. Cardio – slow pace 5min (run, row, bike)
A.2 Mobility

B. WARM UP (specific)

Toes out walk, Toes in walk,Walk on heels,Walk on toes,Walk on outside of foot
Knee to chest, Bearl Crawl, Broad Jump, Frog Jump

C. Workout

3 rounds:

400 m ( prędkość – 14,4 km/h)

200 m ( prędkość – 12,00 km/h)

200 m ( prędkość – 18,0 km/h)

Assautl bike ratio 1:1 to 800 m – low pace

2 rounds

800 m ( prędkość – 14,4 km/h)

next  ..

4 x every 50 s 10 wall ball

D. Cool down
1. Cardio – slow pace 5min (run, row, bike)
2. Mobilit Joints / Static & Dynamic Stretching

Trening #128 Tabata Assault Bike (21)-Crossfit Zabrze
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