1/0.9k Air Bike
20 DB Farmer’s Hold Step Ups
1/0.9k Air Bike
Rest 1:1, or alternate rounds with a partner until both athletes complete 4 rounds each
Rx: 50s/35s, both to 20”
Feel: Gas/Muscle overload
Pace: Reach
Target Score: 4-5:00/round
Firebreather Score: sub-4 minutes per round
Make up Day
If you have already taken your rest day, make up the Competitor extra from that day.
OR
If today is your active rest day:
Spend 12:00 working slowly from resting heartrate to 170 BPM minus your ago on any machine or combination of machines
Then
45-90 Minutes on a single machine or jogging keeping your heartrate between 160 BPM minus your age and 180 BPM minus your age
Then
Spend 12:00 working slowly from your working heartrate, down to 140 BPM minus your age on any machine or combination of machines
500m Air Bike
20 Step Ups
500m Bike
15 S-DB Step Ups
500m Bike
10 Double DB Step Ups
500m Air Bike