Friday, 8 April 2016

Establish a 4RM Front Squat

 

4 rounds for time of:

60 Double Unders

15 Pendlay Rows 135/95#

 

*10min time cap

 

Single Sport Endurance Workout

Choose ONE of the following Sports…

Swim (THURS): 150m Repeats, Rest 2:30, Perform until pace or form deteriorates

Bike (THURS): 1200m Repeats, Rest 2:30, Perform until pace or form deteriorates

Run (THURS): 600m Repeats, Rest 2:30, Perform until pace or form deteriorates

Row (THURS): 600m Repeats, Rest 2:30, Perform until pace or form deteriorates

Ruck (THURS): 600m Repeats, Rest 2:30, Perform until pace or form deteriorates

*Choose reps based off mechanics, pace and goals

*Recommended range 3 – 6 repeats

*Keep splits within 3 – 5 seconds

 

Multi-Sport Endurance Workout

Bike (FRI): 1200m Repeats, Rest 2:30, Perform until pace or form deteriorates