Long endurance 1h 30min
60 min of easy work 60-70%of your max HR.
2x15min of harder work up 80% of your max HR by walking, running, biking
- Don't have a HR monitor? No worries, go by feeling. 60mins of 'light sweaty and a slightly raised breathing'. 30mins of heavier breathing and unable to talk normally, but able to be consistent with the work required.
Make a note of your achievements in 'Open Gym'
1a) Barbell Split Squats: 4 x 6 ea. Rest 30s.
1b) DB Neutral Grip Bench Press: 4 x 8. Rest 30s.
– pronated grip
4 Rounds of:
300 Meter Run
20 Hang Power Cleans (95, 65)
10 Box Jumps w. step down (24, 20)
*During rest interval complete:
30 Easy Single Unders
15s RKC Plank
– 20:00 Cap