Friday, 21 November 2014

Start at 0:00

3-4-5-4-3

Clean 135/95#

Muscle Up

 

Start at 20:00

3 rds

21 Squat Jumps to Target

14 Pull Ups

7 GI Janes

 

Start at 40:00

3 rds

150m Run

15 Shoulder to Overhead 95/65#

 

Single Sport Endurance Workout

Choose ONE of the following sports

Swim (THU): Repeat 200m, recover 3:00 until form/pace deteriorates

Bike (THU): Repeat 3k, recover 3:00 until form/pace deteriorates

Run (THU): Repeat 1k, recover 3:00 until form/pace deteriorates

Row (THU): Repeat 1200m, recover 3:00 until form/pace deteriorates

Ruck (THU): Repeat 2k, recover 3:00 until form/pace deteriorates

 

Multi-Sport Endurance Workout

Perform each workout on the day listed

Swim (SAT or TT): Repeat 200m, recover 3:00 until form/pace deteriorates

Bike (OFF): OFF

Run (FRI): Repeat 1k, recover 3:00 until form/pace deteriorates