Open Gym Strength and Conditioning – Aerobic Capacity

Warm-up

Assault Bike

Arms & Legs: 40sec easy, 20sec mod, 10sec fast,

Rest 20sec,

Legs Only: 40sec easy, 20sec mod, 10sec fast,

Rest 20sec,

Arms Only: 40sec easy, 20sec mod, 10sec fast

“Echo Bike / Assault Bike Lactate Tolerance & Powe

Metcon (No Measure)

5 Sets

30 Sec Controlled Sprint at 98%

2 Min Easy Pace

35 Sec Faster Pace (85-90%)

*Rest 2 Min between sets.