After yesterday’s upper body strength emphasis, we will embark on a longer aerobic effort which combines elements of jumping, hamstring fatigue, and core. The workout begins with 50 Double Unders, 50 Swings, and then 50 Weighted Situps. The workout progresses into 40 of each movement, 30, and so on. The Double Unders are not a highlight of the workout as they will be completed relatively quickly, but they are just enough to jack the heart rate up a bit. The cycle time of the Swing is relatively quick, but the first two rounds will greatly compound themselves on hamstring fatigue. The longest movement in terms of cycle time is the Weighted Situp, where athletes choose any type of weight (KB, DB, small plate, etc.) and hold it at their chest while they perform a Situp. The weight does not need to be locked out overhead.
Choose a weight that is challenging and push to keep the intensity up.
Also Holiday Mixer on Friday. We provide the beer, please bring an appetizer or snack. Dress in your in Austin hipster, Lederhosen or church clothes but try and stay away from gym attire.