March 7, 2020

Aerobic Capacity Week 21

Aerobic Capacity Warm-Up
10 sets of 200m intervals
SPM: 21-30
**21-22-23-…30**

3 rounds of
15 Hollow Rocks
15 Good Mornings
15 Air Squats

1000m Row (Time)
Max Effort 1000m Row

**Think of it as 5×200 or 4×250**
Metcon (Time)
8 sets of 250m
@ 1,000m TT 500m pace
Rest 1:00
Metcon (Time)
5 sets of 500m
SPM: 22-24-26-28-30
No Rest

Leave A Comment

5139 North Loop 1604 W #107
San Antonio, TX 78249
210.464.5282