Monday 150419

For Time:

30 Wall Ball, 20#/14# to 10'

40 Burpees

30 Wall Ball, 20#/14# to 10'

TIMECAP: 8:00

GEAR: 3


Assault Bike OR Row

EMOM 20:

1:00 @ 105-110% MAP Pace

1:00 Rest

MAP (Maximum Aerobic Power) Pace is the athletes calories per minute pace from their bike or row test. E.g. if the athlete got 200 calories in 10 minutes, their MAP is 20 calories/minute. Therefore for this workout, the athlete here would be aiming for 21-22 calories/minute.


Extra Work: Prehab Circuit 2

12:00 For Quality:

Assault Bike 1:30 @ 6

10 Scapular Pullups

10 Scapular Pushups

2 Wall Climbs

6 Hand Release Pushups