Thursday 12/11/2020

Part A

In a 10:00 Window

Build to Todays Heavy

Push Press x 5

Followed by...

2 Sets @90% of todays heavy Five

Part B

Aerobic Endurance

Every 5:00 for 40:00

St1: Row For Calories

St2: Assault Bike For Calories

St3: Ski-erg For Calories

St4: Run For Distance

*Tempo Training

*RPE: 7-8

In these sessions would be musch better If you use a Heart rate monitor to track your Pacing and stay on the target heart rate zone

Target HRZone: 3

Target Beats Per Minute: 145-165

Target Working Heart Rate in %: 73-80%

End of program