Tuesday 6.4.2019

“FITNESS” & "PERFORMANCE"

Every 2 minutes, for 30 minutes (3 sets of each):Station 1 – 30 Wall Balls (20/14 lb)Station 2 – 400/300 Meter Ski ErgStation 3 – 20 Burpees to 6” above standing reachStation 4 – 400 Meter RunStation 5 – 40 Second Side Plank (each side)Your goal should be to finish this entire workout without falling short in any interval. If the prescribed reps or distances are unattainable, please adjust so that you are able to complete the first round (10 minutes) relatively comfortably, you are challenged in the second round, and the third round is very challenging.

“ENDURANCE”

(via @aerobiccapacity)3 sets:200m at fast pace, 400m at easy pace,.150m at fast pace, 300m at easy pace,.100m at fast pace, 200m at easy pace,.50m at fast pace, 100m at easy pace,.Rest 3min.Fast pace should equal your 2000m PR+5sec/500m pace. Your easy pace should be equal to your 2000m PR pace no more than 30sec/500m.