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Every 2 minutes, for 16 minutes (8 sets) of:
Squat Snatch + Squat Snatch
*Sets 1-3 – 80-85%
*Sets 4-6 – 85-90%
*Sets 7-8 – 90-93%
B.
Rx
Every 90 seconds, for 24 minutes (4 sets of each):
Station 1 – 20 Double-Unders + 10 Deadlifts (120/82 Kg)
Station 2 – 15/10 Calories of Assault Bike or 250/200 Meters of Rowing or 30 KTB American Swing 24/16 Kg
Station 3 – 12 Burpee Box Jump-Overs (60/50cm)
Station 4 – 200 Meter Run or 30 Alt Jumping Lunges
Scaled
Every 90 seconds, for 24 minutes (4 sets of each):
Station 1 – 20 Double-Unders + 10 Deadlifts (90/52 Kg)
Station 2 – 15/10 Calories of Assault Bike or 250/200 Meters of Rowing or 30 KTB American Swing 24/16 Kg
Station 3 – 12 Burpee Box Jump-Overs (60/50cm)
Station 4 – 200 Meter Run or 30 Alt Jumping Lunges
Basic
Every 90 seconds, for 24 minutes (4 sets of each):
Station 1 – 20 Single-Unders + 10 Deadlifts (40/25 Kg)
Station 2 – 10/5 Calories of Assault Bike or 150/100 Meters of Rowing or 15 KTB American Swing 24/16 Kg
Station 3 – 10 Burpee Box Jump-Overs (60/50cm)
Station 4 – 150 Meter Run or 20 Alt Jumping Lunges
Motivation.
Se puoi sognarlo puoi farlo.
(Walt Disney)
