Saturday 6.29.2019

“FITNESS” & "PERFORMANCE"

A. Complete as many rounds and reps as possible in 3 minutes of:18 Jumping Lunges9 V-UpsRest 2 minutes, then…B. Complete as many rounds and reps as possible in 3 minutes of:60ft Sandbag Carry6 BurpeesRest 2 minutes, then…C. Against a 3-minute running clock, complete:300 Meter RunStrict Handstand Push-ups (or L-Seated Dumbbell Presses) x Max RepsRest 2 minutes, then…Repeat parts A-C for a second time through.

“ENDURANCE”

On Assault Bike or Concept 2 Bike Erg3-5 minute warm-up+5 minutes @70-75right into...30 seconds @80-85%30 seconds @easy spinx 10 roundsRest 3 minutes, then...4 minutes @70-75%right into...30 seconds @80-85%30 seconds @easy spinx 8 roundsRest 2 minutes, then...3 minutes @70-75%right into...30 seconds @80-85%30 seconds @easy spinx 6 rounds+3-5 minutes cooldown**The pacing of should be such that the 70-75%, longer paces are something that you could reasonably hold for 8-10 minutes. The 80-85% paces should be something you could hold for 2 to 2-and-a-half minutes. The easy spin is focused on recovery from your tougher intervals.