Every 5:00 for 30:00
50/40 Calories C2 Bike, Row or Ski Erg Assault Bike 35/28 Cal
*R1,3,5 = 10 Ab Mat Sit Ups + 10 Alternating V-Ups (Rx+20 GHD Sit Ups)
*R2,4,6 = 10 Barbell Good Mornings + 10 Barbell Curls (Rx+10GHD Back Extensions + 10 Barbell Curls)
*Athlete can switch Machine each round if desired
*Recharge Days – These workouts are to be done “For Completion” which means they are NOT for time and should not be treated as a competition. They can be used to practice movement patterns and build skill in areas like pacing. The intensity should be low to moderate, and total volume can always be scaled back.
Standing Single Arm DB Press 4 sets of 10 (side) Standing Single Arm DB Press
Bent over Lateral Raises 4 sets of 10 Bent Over Lateral Raises