STRENGTH:
DE: Shoulder Press 10 x 3 @ 65% 1RM
Post load to comments. Recover 5:00 - 10:00 then perform CFE Wod
ENDURANCE WOD:
Choose ONE of the following sports:
Swim (TUE): 8 x 20:10, use pool or open water, tread water during recovery
Bike (TUE): 8 x 20:10, use a stationary bike with wattage tool or similar that can hold load of 200+ watts
Run (TUE): 8 x 20:10, use treadmill set at 12% grade, 0-30 seconds slower than 5k pace per mile, do not reduce speed
Row (TUE): 8 x 20:10, use a C2 measure watts
Ruck (TUE): 8 x 20:10 @65-100# Ruck/Boots/Utes, use the steepest hill you have
Post sport and times to comments.
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