“Nicole”
20 min AMRAP
400m Run
Max Rep Pull-ups
Single Sport Endurance Workout
Choose ONE of the following Sports…
Swim (TUES): Go Every 3 Minutes, Sprint 100m, Rest wit remaining time, Perform until pace or form deteriorates
Bike (TUES): Go Every 3 Minutes, Sprint 600m, Rest wit remaining time, Perform until pace or form deteriorates
Run (TUES): Go Every 3 Minutes, Sprint 300m, Rest wit remaining time, Perform until pace or form deteriorates
Row (TUES): Go Every 3 Minutes, Sprint 300m, Rest wit remaining time, Perform until pace or form deteriorates
Ruck (TUES): Go Every 3 Minutes, Sprint 300m, Rest wit remaining time, Perform until pace or form deteriorates
*Recommended range 6 – 10 repeats
*Perform sets based off pace, mechanics and goals
Multi-Sport Endurance Workout
Swim (WED): Go Every 3 Minutes, Sprint 100m, Rest wit remaining time, Perform until pace or form deteriorates
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