Aerobic Capacity Workout: 5/4/20-5/9/20

Monday:
Row 6-12 sets, each interval for time
250 meters, hard effort
250 meters, easy effort

Tuesday:
“Death By Calorie Air Bike”
With a running clock bike for one Calorie in the first minute, two Calories in the second minute, three Calories in the third minute…continuing until you can no longer complete the required number of Calories within the minute

Wednesday:
10 sets, each for time
Row 300/250 meters
10 Burpees Over Rower

Thursday:
2-3 sets, each for time
5 mile Air Bike
rest 5 minutes

Friday:
6-10 sets
Row 3 minutes, for meters
-1st min: 24 s/m
-2nd min: 28 s/m
-3rd min: 32 s/m
rest 1 minute

Saturday:
20 sets, for time
3 Handstand Push-ups
5 Toes to Bar
Air Bike 10/7 Calories

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