Thurs – 22/5/14

12pm & 5.30pm

All efforts at 85-90%, keep just below your max threshold. This should be 3 hard efforts, you have plenty of rest and recovery between efforts.

  • 2000m row / 120 cals on air bike
  • rest 7-8mins
  • 1000m row / 80 cals on air bike
  • rest 3-4mins
  • 500m row / 40 cals on air bike
  • rest 1-2mins
  • 200 abmat sit ups (every 30sec conduct 10m shuttle)