AAB
A) 5:00 on Air Machine as follows:
– 1:00 legs & arms
– :30 legs only
– :30 arms only
– 1:00 legs & arms
– :30 legs only
– :30 arms only
– 1:00 legs & arms
B) 4 Rounds on Assault Air Bike or Spin Bike
– 2:00 @ Gear 3
– 1:00 @ Gear 4
– 2:00 @ Gear 0
First 2:00 sould get your HR fairly high (75-80% MHR). The middle 1:00 should get you to 90% within 20 seconds, then maintain that intensity. Recover for 2:00 by continuing to move the machine.