3 August

Training (7a) Session

"OUT OF ORDER" 0:00 - 5:00 400M SB RUN (40/30) 8 HANG POWER CLEANS (155/95) 250M/200M ROW 8 SYNCHRO PLYO LUNGE TO TARGET 18/10 CAL BIKE 5:00 - 10:00 8 HANG POWER CLEANS 250M/200M ROW 8 SYNCHRO PLYO LUNGE TO TARGET 18/10 CAL BIKE 400M SB RUN (40/30) 10:00 - 15:00 250M/200M ROW 8 SYNCHRO PLYO LUNGE TO TARGET 18/10 CAL BIKE 400M SB RUN (40/30) 8 HANG POWER CLEANS 15:00 - 20:00 8 SYNCHRO PLYO LUNGE TO TARGET 18/10 CAL BIKE 400M SB RUN (40/30) 8 HANG POWER CLEANS 250M/200M ROW 20:00 - 25:00 18/10 CAL BIKE 400M SB RUN (40/30) 8 HANG POWER CLEANS 250M/200M ROW 8 SYNCHRO PLYO LUNGE TO TARGET 25:00 - 30:00 400M SB RUN (40/30) 8 HANG POWER CLEANS 250M/200M ROW 8 SYNCHRO PLYO LUNGE TO TARGET MAX CALS AIR BIKE AS TIE-BREAKER
*78 Cals (BW/Ryan) 1. TEAMS OF 3 2. 50/40/30 SLAMBALL FOR RUNS 3. CAN'T START WORKING UNTIL ALL ARE IN THE DOOR FROM RUN. 4. TIE BREAKER IS TOTAL CALS ON AIR BIKE IN LAST ROUND. 5. IF YOU MISS A ROUND, SUBTRACT 20 CALS FROM FINAL ROUND CALORIE TOTAL. 6. IF YOU SCALE ANY PIECE OF IT, ADD 2 PLYO LUNGES EVERY ROUND (10 TOTAL)