Tuesday 12.18.2018

"FITNESS" & "PERFORMANCE"

Every 8 minutes, for 32 minutes (4 sets) for times:500 Meter Row15 Burpee Box Jump Overs (24/20″)20/15 Calories of Assault BikeModify the workout appropriately such that you get at least 90 seconds to 2 minutes of rest between sets. The intent is smooth pacing and four sets that are very similar in time. If you are running over the 7-minute mark, scale back accordingly.

"ENDURANCE"

Every minute, on the minute, for 20 minutes:Odd Minutes: 100 Meter Ski @90%Even Minutes: 100 Meter Row @90%