Thursday 7.30.2015

"FITNESS" & "PERFORMANCE"

A. Every 8 minutes, for 32 minutes (4 sets):Row 500 MetersRun 400 Meters30 Push-upsB. Two sets of:Hawaiian Squat x 90 seconds each sideSingle Arm Dumbbell Row x 12-15 reps each arm @2111

"COMPETITION"

Rest Day/Active Recovery

"ENDURANCE"

Ten sets of:10 Second Row or Bike @ 60%20 Second Row or Bike @ 80%30 Second Row or Bike @ 100%Rest 3 minutes*Rest 6 minutes between sets 5 & 6