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) Assault Air BIke/Airdyne
6 rounds:
:45 @ Gear 1
:15 ME/Gear 7
2:00 @ Gear 5
3:00 ‘rest’ on bike @ Gear 0
Focus is the 2:00 @ Gear 5 (Gear 5 is your 800m run PR “feel”). This should be uncomfortable for almost all of the 2:00. This is a Strength Endurance workout where we’re training your body to burst (:15 @ ME), then slow down slightly and maintain an uncomfortable pace (2:00 @ Gear 5). Basically, we’re trying to develop speed AFTER you’ve been through a ME push.