On a 7:30 clock, Machine of choice
Every 1:30 perform:
4 Burpees
8 DB Hang Snatch
4 Burpee Pull Ups*
16 Dumbbell Snatches 50/35lbs
*Add 2 burpee pull-ups after each round.
Feel: Cardio
Pace: Sustain
Target Score: Finish the round of 14 Burpee Pull Ups
Firebreather Score: Finish the round of 18 Burpee Pull Ups
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
Gym Closed- No classes!