October 15, 2018

October 15, 2018

6 minute clock to finish :

10-8-6-4-2 of :

air squats

lunges

situps

broad jumps (3-4 feet)


30 minute clock :
10 sets of :
6-12/5-10 calorie bike
+
sets 1-4= back squat x 3 reps
sets 5-7= back squat x 2 reps
sets 8-10 = back squat x 1 rep

notes :
- pick a calorie set that can be finished in approximately 30 secs @ moderately hard effort.
- damper at 8 or higher if on bike erg
- finish at 85%+ on back squat for last rep of day. 


5 rounds of :
1 minute on/ 1 minute off for max reps of :
10 box jumps
remaining time in minute perform as many burpees as possible.

notes :
- rx+ = 30/24 inch box jump.
- burpees = score.
- level 2 - 10 stepups or 6 box jumps 

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