Saturday, 21 May 2016

3 Rds for time:

500m Row

21 Burpees

12 Thrusters 95/65#

 

Single Sport Endurance Workout

Choose ONE of the following Sports…

Swim (SUN): 12min Tempo Intervals @ 90% of LW 4 Mile TT, Rest 5:00 between intervals

Bike (SUN): 20min Tempo Intervals @ 90% of LW 4 Mile TT, Rest 5:00 between intervals

Run (SUN): 20min Tempo Intervals @ 90% of LW 4 Mile TT, Rest 5:00 between intervals

Row (SUN): 20min Tempo Intervals @ 90% of LW 4 Mile TT, Rest 5:00 between intervals

Ruck (SUN): 20min Tempo Intervals @ 90% of LW 4 Mile TT, Rest 5:00 between intervals

*Recommended range swim 1 – 3, bike 2 – 6, run 1 – 4

*Perform until pace or form deteriorates

 

Multi-Sport Endurance Workout

Run (SAT): 20min Tempo Intervals @ 90% of LW 4 Mile TT, Rest 5:00 between intervals

Swim (SUN): 12min Tempo Intervals @ 90% of LW 4 Mile TT, Rest 5:00 between intervals