Thursday 9.10.2020

"FITNESS" & "PERFORMANCE"

Every 90 seconds, for 30 minutes (5 sets) of:Station 1 – 15/10 Calorie Echo Bike (or 20/15 Calories of Rowing)Station 2 – 10-15 V-Ups + 15-20 Push-upsStation 3 – 60 Double-Unders or 200 Meter RunStation 4 – 15 Second Side Plank Left Side + 15 Second Forward Plank + 15 Second Side Plank Right Side + 15 Second Forward Plank*For each station, the goal is to work hard for 45-60 seconds, then rest and recover enough to complete the next interval.

"AEROBIC DEVELOPMENT"

Ten rounds for time of:400m Bike Erg200m Ski*Track your time for each round, with the goal of staying consistent OR going slightly faster each round.