Aerobic Capacity Workouts: 6/1/20-6/7/20

Monday:
Air Bike 20 minutes, for max Calories

Tuesday:
10 sets, each for time
Row 300/250 meters
10 Wall-balls
rest 1 minute

Wednesday:
Run 8-16 sets
100 meters at very hard pace
300 meters at recovery pace

Thursday:
Air Bike 16-30 sets
20 seconds, max Calories
40 seconds rest

Friday:
4-6 sets, for meters
Row 6 minutes, 1 minute rest between sets
-in each set, perform 4 cycles of the following
-30 seconds at 24 s/m
-30 seconds at 28 s/m
-30 seconds at 32 s/m

Saturday:
30 minute AMRAP
5 Pull-ups
10 Push-ups
15 squats
200 meter run

Sunday:
Air Bike 10-15 sets, for Calories
60 seconds at hard pace
60 seconds at recovery pace

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