ME: Work up to a Back Squat 3RM
Post loads to comments. Rest 5-10 minutes then CFE WOD.
ENDURANCE WOD:
Tabata: 8 rounds of 20 seconds on, 10 seconds off
Choose ONE of the following sports:
Swim (TUE): 8 x 20:10, use pool or open water
Bike (TUE): 8 x 20:10, if possible use stationary bike with wattage tool or similar that can hold load of 200+ watts
Run (TUE): 8 x 20:10, if possible use treadmill set at 12% grade, 0-30 seconds slower than 5k pace per mile, do not reduce the speed.
C2 Row (TUE): 8 x 20:10 utilize high damper setting
Ruck (TUE): 6 x 600m @ fastest possible pace with 30# ruck or vest, rest 2:00 b/w 600m efforts
Post sport and total distance or total watts to
comments. If using treadmill, include pace/mi and incline %. Each 20
seconds for tabata should be at maximal effort.
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