“AEROBIC CAPACITY”

PART I – Refine Rowing and Running Technique 

PART II –  Every 10 Minutes For 30 Minutes Complete:

500m Row
1 Mile Bike
600 Meter Run or 100 DUs or 500m Ski Erg
Rest Remainder

or

OLYMPIC WORKOUT

PART I –  Every Two Minutes for Eight Minutes:
6 – 8 Reps Right or Left Double Kettlebell Split Squat 

PART II –  Every Two Minutes for Eight Minutes:
6 – 8 Reps Right or Left Barbell Overhead Split Squat

PART III –  Every Two Minutes for Eight Minutes:
1 High Hang Squat Clean + 1 Pause Split Jerk + 1 Jerk Balance + 1 Hang Squat Clean

PART IV –  Every Two Minutes for Eight Minutes:
1 Halting Squat Clean + 2 Pause Split Jerk