Wednesday, February 18, 2015

Prep
3x or 5:00
200 m
10 Ring rows
20 Perfect squats

10:00 to complete
20 tempo pull ups
40 tempo push ups
60 tempo squats

There are 600 seconds in 10:00. If you do the tempo of 4/1/1/1 straight through with no breaks it will take 840 seconds. By design this cannot be finished in 10:00.

Advanced (Rowing under 1:55 per 500)
5 x 500 mrest 4:00 between
Intermediate
3 x 500 m (Rowing between 1:55 and 2:15)
rest 4:00 between

Beginner
3 x 400 m
Rest 4:00 between

All
3x
25 sit ups
10 Back ext