26th December, 2023
At zone 2 pace
50-40-30-20-10 Calories row (or aerobic machine)
25, 20, 15, 10, 5 Air squat
Do 50 cal, 25 squats, 40 cal, 20 squats etc.
Scaling options:
Duration:
S: start at 20 cal, 10 squats, work down.
M: start at 30 calls 15 squats and work down,
L Start with 40 cal, 20 squats and work down
XL do the whole thing.
Intensity/ difficulty:
Row, complete all the rows at Zone 2.
Squats:
S: Squat to a raised platform above parallel. Hold onto something if necessary.
M: Squat to parallel. Use an object to mark squat depth if necessary.
L: Squat below parallel, unsupported.
XL: Squat below parallel, unsupported, add a KB to turn these squats into goblet squats
Photo by Matthew Sichkaruk via Upsplash