3:00 Max Calorie Echo Bike
-3:00 rest-
3:00 Max 25ft Shuttle Run
-3:00 rest-
3:00 Max Calorie Row
-3:00 rest-
2:00 Max Calorie Echo Bike
-2:00 rest-
2:00 Max 25ft Shuttle Run
-2:00 rest-
2:00 Max Calorie Row
-2:00 rest-
1:00 Max Calorie Echo Bike
-1:00 rest-
1:00 Max 25ft Shuttle Run
-1:00 rest-
1:00 Max Calorie Row
*Score each 25ft Shuttle Run as 1 rep.
*1 Calorie = 1 Rep
Target Reps = 10 per minute
*REPEAT from Wednesday December 28, 2022
1 Front Squat @ 55% 1 RM Front Squat
1 Front Squat @ 60% 1 RM Front Squat
1 Front Squat @ 65% 1 RM Front Squat
1 Front Squat @ 70% 1 RM Front Squat
1 Front Squat @ 80+% 1 RM Front Squat)
Today is an Endurance Workout to build capacity over time.
8 minute EMOM:
odd minute: 20 seconds of Handstand Shoulder Shrugs
even minute: 3 sets of 1 Wall Walk + 1 Wall Facing HSPU
1. Movement Prep/Activation and Increasing Heart Rate
Echo Bike
Arms & Legs: 40sec easy, 20sec mod, 10sec fast,
Legs Only: 40sec easy, 20sec mod, 10sec fast,
Arms Only: 40sec easy, 20sec mod, 10sec fast
-Rest 1 Min-
Row
1:30 easy
:30 moderate
1:00 easy
:30 moderate/fast
:30 easy
:30 fast
:30 rest
:10 sprint