Friday
Complete: Run 800m + 25 Quality Push ups + 1 min on Bike at 55/45 RPM
A) Bench Press 5×6@70%1RM
B) Bike: Three Strikes-You’re Out0-3 mins-Hold 55/45
3-4 mins-Rest
4-7 mins-Hold 60/50
7-8 mins-Rest
8-11 mins-Hold 65/55
11-12 mins-Rest
12-15 mins Hold 70/60
15-16 mins-Rest
16-19 mins-Hold 75/65
19-20 mins-Rest
20-23 mins Hold 80/70….continue until you get 3 strikes in a round
*You can dip below target no more than 2 times within you’re 3 minute time period. On the third strike the time on the clock is your score.
*You have 5 secs to get the number back above the target after you get a strike
*Scale targets accordingly..Goal should be to at least make past 12 mins into the workout.