With a running clock:
Row For Cal
Burpee Box Jump Over 24/20
10:00- 15 min
Assault Bike for Cal
15:00- 20 min
Sled Push #45/25 on sled
20:00- 25 min
Shuttle run 15ft, 30ft, 45ft
This workout is about Aerobic threshold. The ability to keep on trucking like a diesel engine for long periods of time. And to increase that engines endurance and intensity over time.
Its time to sweat and burn some fat.
Keep on moving at a sustainable pace minimizing breaks to 0 if possible.
*This wod is for reps. Each length of sled push is 1 Rep.
Each full complex of shuttle run is 1 rep.
*Shuttle run is done as follows:
Run to 15 ft mark and back
Run to 30 ft mark and back
Run to 45 ft mark and back
Equals 1 Rep.
* Let’s pour sweat and burn fat!!