Aerobic Capacity Workouts: 5/11/20-5/16/20

Monday:
Row 12-24 sets
20 seconds, max Calories
rest 40 seconds

Tuesday:
20 minute EMOM
1st minute: 5 Power Cleans + 5 Handstand Push-ups
2nd minute: 5 Pull-ups + 10 Lunges
*Air Bike for max Calories during remainder of each minute

Wednesday:
Row 5000 meters, for time

Thursday:
4 sets
Reverse Tabata Air Bike, for max Calories
1 minute rest
*a Reverse Tabata set is 10 seconds of work, followed by 20 seconds of rest, for 8 intervals

Friday:
5 sets, each for time
Row 500 meters
15 Thrusters
10 Pull-ups
rest 3 minutes

Saturday:
6-10 sets
Air Bike 3 minutes*, for max Calories
1 minute rest
*in the first minute of each interval, establish a moderate aerobic pace; in the second minute, increase your pace by 5-10 RPM; in the third minute, increase your pace by another 5-10 RPM; keep efforts consistent throughout all intervals of the workout

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