Friday, 19 December 2014

Strength:

Back Squat x3x7 @ 75%

 

Strength & Conditioning WOD:

10 Rds

12 MBC 9/7KG

10 Push Ups

8 Sit Ups

 

Single Sport Endurance Workout

Choose ONE of the following sports

Swim (THU): Repeat 25m, recover :60 until form/pace deteriorates

Bike (THU): Repeat 400m, recover :60 until form/pace deteriorates

Run (THU): Repeat 100m, recover :60 until form/pace deteriorates

Row (THU): Repeat 125m, recover :60 until form/pace deteriorates

Ruck (THU): Repeat 200m, recover :60 until form/pace deteriorates

 

Multi-Sport Endurance Workout

Perform each workout on the day listed

Swim (OFF): OFF

Bike (THU): Repeat 400m, recover :60 until form/pace deteriorates

Run (SAT of SI): Repeat 100m, recover :60 until form/pace deteriorates