
Tuesday, August 6, 2019
Performance
With a continuously running clock
0-9 min
For time:
100/80 cal Ski Erg
9-18 min
For time:
100/80 cal Assault Bike
18-27 min
For time
1 mile run
Intermediate
With a continuously running clock
0-9 min
For time:
85/70 cal Ski Erg
9-18 min
For time:
85/70 cal Assault Bike
18-27 min
For time
3/4 mile run
Fitness
With a continuously running clock
0-9 min
For time:
70/60 cal Ski Erg
9-18 min
For time:
70/60 cal Assault Bike
18-27 min
For time
1/2 mile run
Burn
With a continuously running clock
Every 3 min 15 min
10 DB Box step-ups
15 Hip thrusts
20 Glute bridges
Rest 3 min
EMOM for 12 min
plank hold
sit-ups
side plank (switch at 30 sec mark)