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.
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