Name: Playbook - Omar Romero - W1D2 - Aerobic Endurance
Uploaded: 2023-12-12T10:35:53.383Z
Duration: 60 min
Description: W1D2 - Aerobic Endurance

10 min row at base pace
2 minute rest 

10 min skierg at base pace 
2 minute rest 

10 minutes of bodyweight walking lunges
2 minute rest 

10 minutes on assault bike at base pace

-Get into rower and adjust foot straps and damper to your liking 
-Grasp the handle and row
-Legs first
-Lean slightly back at the end 
-Finish with the arms 
-Reverse order to starting position 
-Repeat for time, distance, or calories

Rowing Erg

- Work for time, distance, or calories
- Increase speed as comfortable

Skierg

- Lunge forward alternating legs
- Don't allow your knee to surpass your toes

Body weight walking lunges

Assault bike

W1D2 - Aerobic Endurance

W1D1 - Base + Strength

W1D3 - Base + Strength

W1D4 - Speed

W1D5 - Base

W1D6 - Long

W2D1 - Base + Strength

W2D2 - Aerobic Endurance

W2D3 - Base + Strength

W2D4 - Power

W2D5 - Base

W2D6 - Long

W3D1 - Base + Strength

W3D2 - Aerobic Endurance

W3D3 - Base + Strength

W3D4 - Speed

W3D5 - Base

W3D6 - Long

W4D1 - Base + Strength

W4D2 - Aerobic Endurance

W4D3 - Base + Strength

W4D4 - Power

W4D5 - Base

W4D6 - Long

W5D1 - Base + Strength

W5D2 - Aerobic Endurance

W5D3 - Base + Strength

W5D4 - Speed

W5D5 - Base

W5D6 - Long

W6D1 - Base + Strength

W6D2 - Aerobic Endurance

W6D3 - Base + Strength

W6D4 - Power

W6D5 - Base

W6D6 - Long

W7D1 - Base + Strength

W7D2 - Aerobic Endurance

W7D3 - Base + Strength

W7D4 - Speed

W7D5 - Base

W7D6 - Long

W8D1 - Base + Strength

W8D2 - Aerobic Endurance

W8D3 - Base + Strength

W8D4 - Power

W8D5 - Base

W8D6 - Long

W9D1 - Metcon + Strength

W9D2 - Base

W1D2 - Aerobic Endurance

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