thursday, october 4 - bike, row or run

Rx and Competition -
Bike 8-10 x 1/2mile on 2:30 min
or
Run 10-12 x 200m with 2 min rest
or
Row 10-12 x 200m with 2 min rest

Performance and Fitness -
Bike 6-8 x 1/4mile on 2:30 min
or
Run 6-10 x 100m with 2 min rest
or
Row 6-10 x 100m with 2 min rest




Prep Class -

 

Skill: Front Squat

Work up to 3 sets of 5 reps (some will need to use a box to squat to)

 

7!

Ring Rows

Sit-ups

burpees