Tuesday 4.16.2019

 

“FITNESS”

Every 10 minutes, for 30 minutes (3 sets) for times:
500/400 Meter Row
20 Push-ups
20/15 Calories of Assault Bike
20 Alternating Goblet Reverse Lunges
400 Meter Run

“PERFORMANCE”

Every 10 minutes, for 30 minutes (3 sets) for times:
500/400 Meter Row
12 Strict Handstand Push-Ups
20/15 Calories of Assault Bike
20 Alternating Pistols
400 Meter Run

“COMPETITION”

Same as “Performance”

“ENDURANCE”

3 sets on the Bike or Air Runner:
30sec at easy pace,
90sec at moderate pace,
.
45sec at easy pace,
75sec at fast pace,
.
60sec at easy pace,
60sec at faster pace,
.
75sec at easy pace,
45sec at fastest pace,
.
90sec at easy pace,
30sec sprint,
.
Rest 3min between sets

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