:05 sec AB Sprint- All Out
:55 sec AB- slow spin
+
6 Rounds:
250m Row @ 80-85% effort
250m Row @ low effort
+
30:00 Assault Bike
Monday, October 17, 2016
Tuesday October 18th 2016
20 Sets:
:05 sec AB Sprint- All Out
:55 sec AB- slow spin
+
6 Rounds:
250m Row @ 80-85% effort
250m Row @ low effort
+
30:00 Assault Bike@ 120-140 BPM - if HRM is applicable
*If not; this should be a consistent RPM w/ limited muscular & "aerobic" fatigue. Maybe, lightly breathing/sweating*
:05 sec AB Sprint- All Out
:55 sec AB- slow spin
+
6 Rounds:
250m Row @ 80-85% effort
250m Row @ low effort
+
30:00 Assault Bike
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