Thursday 6.25.2015

"FITNESS" & "PERFORMANCE"

Every 6 minutes, for 30 minutes, complete the following:30 Double Unders (or 60 singles)18 Cals Assault Bike or Row15 Abmat Sit-ups12 Pull-ups9 Burpees*Start each set at a different movement. For example:Set 1: Start on the Double Unders, end on the BurpeesSet 2: Start on the Bike, end on the Double UndersSet 3: Start on the Sit-ups, end on the Bikeetc..*If your first set is longer than 4:30, scale back your Bike Cals

"COMPETITION"

Rest Day/Active Recovery

"ENDURANCE"

On the Assault Bike:Find your highest RPM possible in 20 secondsRest 2 minutesThen:15 Seconds @ 80% of max RPM45 Seconds Easy Spinx 15 setsThen:5 Minute Bike Cooldown