Workout 6/29/16

Phase: Athletic Power

70, 80, 90% @ Flat 1 min each

4 x Rounds:

3 mins max time @ each station, try for 90-100% distance goals

Burpee station is compulsory ONCE, they can choose how to make up the other 3 stations

Station 1: Burpees

Station 2: Bikes ~1.8km

Station 3: Treads

Station 4: Rowers ~500-800m

Back to first machine they started warmup on

100% @ Flat 20 sec, (40 sec rest), repeat x 5

5/4/3/2/1 - 19 mins

1 min each (first round 5 exercises, second round 4 exercises, they choose which one they kick out but the caveat is they can’t do it again)

1) SPRI drop squat

2) Plyo to reg Dip

3) Speed band biceps curl

4) Double crunch

5) Alternating deficit lunge

6) REST (1min/45 secs/30 secs/15 secs)

ABS x 3 Rounds

Russian twist x 20 sec

Toe touch x 20 sec

Scissor x 20 sec

Sally Sumo Squat (Bodyweight)

Flower - Moby