May 8, 2019

On a 40 minute running clock:

A) 10 minute Row

B) 10 minutes of:

20 Walking lunge

20 Russian KB Swings 35/26

20 Situps

C) 10 minute Assault Bike

D) 10 minutes of:

20 Step ups 20"

20 Burpees (step back and step up)

Go in any order.  No score   You may run in place of bike or row if you prefer   

This is designed to be an Aerobic Capacity piece.  These are

great for recovery and building an outstanding base for your

overall fitness.  This should be done at a conversation pace.

If you have a Heart Rate Monitor, your HR should be below

140ish at all times.