1:30 @ lower rate followed by :30 at higher rate
r20/22; 22/24; 22/26; 22/28 and 22/28
Increase your intensity during the :30 intervals
Builder
3 rounds:
21 bench press @ 115-pounds
21 banded triceps pushdowns (green)
3 rounds:
21 bench press @ 115-pounds
21 banded triceps pushdowns (green)
Metcon
21 burpees
21 cals echo bike
rest 1 min
18 burpees
18 cals echo bike
rest 1 min
15 burpees
15 cals echo bike
rest 1 min
21 burpees
21 cals echo bike
rest 1 min
18 burpees
18 cals echo bike
rest 1 min
15 burpees
15 cals echo bike
rest 1 min
Builder reps should be slow and controlled focusing on getting full ROM and getting a stretch and squeeze at the beginning and end of the movement. Split the burpees into 3 sets each round and held a manageable pace on the bike (~60RPM) to try and manage my heart rate.
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