Friday, 23 January 2015

Strength:

OHS 5-3-1-1-1

 

Strength & Conditioning:

5 Rds:

10 Deadlift 255/155#

20 Over the Bar Burpees

30 Double Unders

 

Single Sport Endurance Workout

Choose ONE of the following sports

Swim (THU): Repeat 150m, recover 2:00 until form/pace deteriorates
Bike (THU): Repeat 1M, recover 2:00 until form/pace deteriorates
Run (THU): Repeat 800m, recover 2:00 until form/pace deteriorates
Row (THU): Repeat 1k, recover 2:00 until form/pace deteriorates
Ruck (THU): Repeat 1M, recover 2:00 until form/pace deteriorates

 

Multi-Sport Endurance Workout

Perform each workout on the day listed

Swim (FRI): Repeat 150m, recover 2:00 until form/pace deteriorates
Bike (SUN or TT): Repeat 1M, recover 2:00 until form/pace deteriorates
Run (THU): Repeat 800m, recover 2:00 until form/pace deteriorates