Friday, 22 May 2015

Strength:

Back Squat x5x5 @ 70%

 

Gymnastic Strength: For QUALITY

3 RDS

30 sec hang from Bar

25 Medball Push ups

 

3 RDS

20 sec front support on Boxes

20 sec extended crab hold

 

Single Sport Endurance Workout

Choose ONE of the following sports

Swim (THU): Repeat :60s on, :60s off until form/pace deteriorates

Bike (THU): Repeat :60s on, :60s off until form/pace deteriorates

Run (THU): Repeat :60s on, :60s off until form/pace deteriorates

Row (THU): Repeat :60s on, :60s off until form/pace deteriorates

Ruck (THU): Repeat :60s on, :60s off until form/pace deteriorates

 

Multi-Sport Endurance Workout

Perform each workout on the day listed

Swim (THU): Repeat :60s on, :60s off until form/pace deteriorates

Bike (FRI): Repeat :60s on, :60s off until form/pace deteriorates

Run (SAT or TT): Repeat :60s on, :60s off until form/pace deteriorates