Friday, 2 October 2015

4 sets: 7/13 FS/BS @ 94% of Wed/30 Sep load.

 

For PALEO ZONE challenge:

 Max effort pull ups (you can change grip but may not drop from bar)

For time: 1,000m Row + 15 burpees over rower 

 

Single Sport Endurance Workout

Choose ONE of the following Sports…

Swim (THURS): 25m repeats, rest 1:30, perform until form/pace deteriorates

Bike (THURS): 200m repeats, rest 1:30, perform until form/pace deteriorates

Run (THURS): 100m repeats, rest 1:30, perform until form/pace deteriorates

Row (THURS): 125m repeats, rest 1:30, perform until form/pace deteriorates

Ruck (THURS): 125m repeats, rest 1:30, perform until form/pace deteriorates

*Hold efforts within 1 – 2 seconds

*All out efforts

 

Multi-Sport Endurance Workout

Run (FRI): 100m repeats, rest 1:30, perform until form/pace deteriorates