Wednesday, September 30th, 2020

Strength: Bench press 2-2-2-2-3-3-3-3

*New set every 90 seconds @ 80% across. 

Aerobic Capacity Work:

8 x (30 seconds at moderate intensity, 15 seconds rest), record total distance, rest 1 minute.

4 x (1 minute at above speed, 15 seconds rest), record total distance, rest 1 minute.

2 x (2 minutes at above speed, 15 seconds rest), record total distance, rest 1 minute.

1 x 4 minutes at above speed, record total distance. 

*Athletes choice of run, row, or ski for distance.  The goal is to maintain the same speed throughout this workout.