Aerobic Capacity:
Tabata Intervals:
1-2 Rounds (30-60 min)
10 set on Each Station
1, Row
2, Plate Ground to Overhead 20/15 kg
3, Burpee to Plate
4, Deficit Jumping lunges
5, 1 Hand Release Push Ups+2 Shoulder Taps
6, 2 Sit ups+1 Reverse Burpee
Tri Erg:
E6min for 36 min
1, Bike Erg:
1000/900 m Standing Bike Erg
Rest 20 sec
1000/900 m Seated Bike Erg
2, Ski Erg:
500/450 m Ski Erg D10
Rest 20 sec
500/450 m SkI Erg D3
3, Row:
500/450 m Row D10
Rest 20 sec
500/450 m Row D3
