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)