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25 Aug Friday

Posted at 19:50h in Daily Wod by Brian M
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Strength
None

Aerobic Conditioning #1
6 sets of
30s walking lunge
30s Assault Bike – high RPM
30s Assault Bike – low RPM (1/2 high)
30s plank
30s row (10 dampner) low RPM
30s row (1 dampner) high RPM (2x low) 

rest 3 min after #1

Aerobic Conditioning #2
6 sets of
30s walking lunge
30s Assault Bike – low RPM
30s Assault Bike – high RPM (2x low)
30s plank
30s row (1 dampner) high RPM
30s row (1 dampner) low RPM (1/2 high)

note: high/low is opposite of #1