Friday, 19 February 2016

CF Open 14.4

 

Complete:

60 cal Row

50 T2B

40 Wallballs 9/7kg

30 Cleans 135/95#

20 Muscle Ups

 

Single Sport Endurance Workout

Choose ONE of the following Sports…

Swim (THURS): “Tabata” 8 x 25m sprint / :10 Rest

Bike (THURS): “Tabata” 8 x :20 sprint / :10 Rest

Run (THURS): “Tabata” 8 x :20 sprint / :10 Rest, Place treadmill incline at 8 – 10% grade, Pace at 85% of 5K TT pace.

Row (THURS): “Tabata” 8 x :20 sprint / :10 Rest

Ruck (THURS): “Tabata” 8 x :20 sprint / :10 R, Place treadmill incline at 8 – 10% grade, Pace at 85% of 5K TT pace, NO RUCK SACK.

*Focus on a long and steady warm up

*Treat the intensity seriously

 

Multi-Sport Endurance Workout

Run (FRI): “Tabata” 8 x :20 sprint / :10 Rest, Place treadmill incline at 8 – 10% grade, Pace at 85% of 5K TT pace.