Tue Aug 26 "Hang Ten"

Move

1) 5 x 1:30 Intervals

10 Knee Raises
30 Single Skips
Max Cal Bike
*Rest 3:00

Train

1) Hang Ten

5 x 1:30 Intervals
10 Toes to Bar
30 Double Unders
Max Echo Bike Metres
*Rest 3:00 Between Intervals

Stimulus

1) These are high intensity sprint intervals. The rest period between efforts should be enough to allow you to recover and hit the next interval hard. Aim to complete both the toes to bar and double unders unbroken each round. Choose reps and variations that take 45 seconds on the bike each round.

Extra Credit

20 Min. Row:
2 x 1:40 Easy, 20 Sec Moderate
2 x 1:20 Easy, 40 Sec Moderate
2 x 1:00 Easy, 1 Min Moderate
2 x 40 Sec Easy, 1:20 Moderate
2 x 20 Sec Easy, 1:40 Moderate