120 Double Unders
Run 1,200m
80 OH Squats 45/35lbs
Run 800m
40 Toes to Bar
Run 400m
Echo/Assault Bike: 3/2.7k – 2/1.8k – 1/0.9k
C2 Bike: 2,400/2,100m – 1,600/1,400m – 800/700m
Feel: Gas/Muscle Overload
Pace: Sustain
Target Score: 20-28 minutes
Firebreather Score: sub 20 minutes
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
Tabata Jump Rope
Rounds 1-4: Single Unders (Crossovers are Ok as well)
Rounds 5-8: Double under practice
-Then, all coach led:
20 Air Squats
:20 Hanging Bent Knee L-Sit Hold
Run 400m
20 PVC OH Squats
20 Kip Swings
Run 200m
Then, continue Toes to Bar specific warm-up