Option 1: Long Run or Swim 4 mile run < 32 min or 1500m swim <35min
Option 2: Long Row or bike 7,500m row for time Moderate pace or 35+min bike for distance
Option 3: Ruck 3 Miles < 45min
Option 4: Cardio Round Robin (bike, row, force treadmill, versaclimber, force treadmill)
Option 5:MB Circuit Perform each Exercise with an interval of :30/:30 for 5sets of 5 reps, take a 60 sec break between exercises. When one full circuit is complete take a 2 min break and repeat all for an interval of :20/:10 for 5 sets of 5 reps again.
1.Vert MB Toss
2.MB windmill Slams
3.Kneeling Medball toss with Bear Crawl
4. MB Slam w Burpee
5. Reverse Crunch
6. MB Chest Pass throw from the Ground
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