S&C

‘Angie”

• 100 Pullups
• 100 Pushups
• 100 Situps
• 100 Squats

-you must complete the reps from each exercise before moving on to the next movement

scaling variations

• reduce reps to 75 or 50 per movement

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Endurance

Tabata, choose ONE of the following, 8 rounds of 20 seconds on 10 seconds rest, maximal effort.

Bike: Use a Monarch ERG, stationary bike with wattage tool or something similar that can hold a load of 200+ watts

Run: Use a treadmill, set at 12% grade at 0-30 sec slower pace per mile than best 5k pace. Do not reduce the speed!

C2: Row 20:10×8

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