1.) 4+ rounds.
2.) Find a run option that you can complete in 2:00 or less each time.
3.) Complete the weighted Russian twists in approximately 1:00 each round.
4.) Find a consistent pace that helps minimize rest between movements
and allows for large set sizes on the Russian twists.
5.) Take today easier if you are feeling beat-up from the start of this week.
40 Weighted Russian Twists (20/14#)
40 Weighted Russian Twists (14/10#)
30 Russian Twists
1:00 Hollow Rock
1:00 Superman Hold
1:00 Alt Side Bends
:30 Figure 4 Stretch / Side
:30 Hamstring Stretch / Side
Goal: 4+ rounds. Move at a consistent pace and attempt to complete the Russian twists in large sets. Base
your pacing and effort on how you feel after the start of the week. Today offers a nice opportunity for some reduced intensity if you are feeling beat down from the beginning of the week. In order to improve your pacing, consider starting slowly on the run and increase your pace little by little each round. Or pick a single pace and try to match that pace throughout the entire workout. Use a medicine ball for the Russian twists. The med ball must touch the ground for the Russian twist rep to count. Every time the med ball touches the ground, you accumulate one rep.