Wednesday, 9 March 2016

Shoulder Press x6x6 @ 77%

 

12 min EMOM (alternate)

30 sec AMRAP Push Press 95/65#

5 pull-ups + 5 WB situps

 

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