Wed, 17 Apr 2024 00:00:00 GMT
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RESUME BUILDER (28:00)@0:00-2:00: Max Cal Assault Bike
(400m Recovery Run)
@5:00-7:00: Max Reps Sandbag Over Shoulder
(400m Recovery Run)
@10:00-12:00: Max Reps Burpee Box Jump-Overs
(400m Recovery Run)
*Record # in notes
@15:00-28:00:
For time (13:00):
-# Bike Cals completed above
-200m Run
-#SBOS Reps completed above
-200m Run
-#BBJO reps completed above
-200m Run
L1= 300m recovery run then 150m run for chipper, 20/16" box (stepovers OK), 70/50# bag
L2= 100/75# bag, 24/20" box
L3= 150/100# bag, 24/2" box
STIMULUS= consistency, not all-out sprint on any amraps. Do not dig your own grave on the first bike. Remember you need to recover and fit the runs into the 3 min rest period. Goal= 10:00 on chipper@0:00-2:00: Max Cal Assault Bike
(400m Recovery Run)
@5:00-7:00: Max Reps Sandbag Over Shoulder
(400m Recovery Run)
@10:00-12:00: Max Reps Burpee Box Jump-Overs
(400m Recovery Run)
*Record # in notes
@15:00-28:00:
For time (13:00):
-# Bike Cals completed above
-200m Run
-#SBOS Reps completed above
-200m Run
-#BBJO reps completed above
-200m Run
L1= 300m recovery run then 150m run for chipper, 20/16" box (stepovers OK), 70/50# bag
L2= 100/75# bag, 24/20" box
L3= 150/100# bag, 24/2" box
STIMULUS= consistency, not all-out sprint on any amraps. Do not dig your own grave on the first bike. Remember you need to recover and fit the runs into the 3 min rest period. Goal= 10:00 on chipper