Aerobic Capacity Workouts: 6/8/20-6/14/20

Monday:
Row sets of 250, 500, 750, 1000, 750, 500, and 250 meters, in that order; perform each set for time, resting for equal time to the preceding effort

Tuesday:
12-20 sets, on the minute
60 yard sprint

Wednesday:
7-10 sets, each for time
10 Toes to Bar
15 Kettlebell Swings
Air Bike 20/15 Calories
rest 2 minutes

Thursday:
2-3 sets, each for time
Row 2000 meters,
rest 4 minutes

Friday:
Run 10-15 sets, for distance
1 minute @ hard pace
1 minute @ recovery pace

Saturday:
4 sets, max Calories
Tabata Air Bike
1 minute rest

Sunday:
30 minute AMRAP
7 Pull-ups
12 Overhead Walking Lunges
Row 250 meters

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