Tuesday, 3 August 2010

AM
Tabata Run or Row
20:10 x 8 rounds, 20 seconds on 10 seconds off, all out efforts!

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 20:10x8

PM
Complete For Time:

Pistols and Chest To Bar Pull Ups:
10 pistols R leg
10 pistols L leg
10 C2B (chest to bar) pull ups
9 pistols R leg
9 pistols L leg
9 C2B *chin ups
8 pistols R leg
8 pistols L leg
8 C2B pull ups...until
1 pistol R leg
1 pistol L leg
1 C2B chin up.

* take note, even numbers are PULL ups, odd numbers are CHIN ups. Chin ups are when your palm faces you, and yes C2B.