General Warm-up: Coaches’ Choice
Specific Warm-up: Coaches’ choice, have some fun.
Sprint 8 Cardio
Choose a machine – Ski, Bike, Row
You will stay with the same machine the entire time.
E2O2M for 16min (8 sprints)
30 secs max effort sprint
90 secs active recovery
30 sec ME: every single ounce of effort you’ve got, sprint, if you are not burning from lactic acid buildup in your muscles you did not go hard enough. If you are capable of sprinting for longer than 30 secs then you paced and did not go hard enough.
90 sec active recovery: just move around slightly on the machine, pedal very lightly, row lightly, etc. Do not completely stop your movement, as long as you are moving slightly you are ok.
Record total cals
For more information on Sprint 8 see the following website https://sprint8.com/