06/2/2019- ALL THE CARDIO

M-1: For Time: Option A: 30 Wall Ball Shots, 20/14# to 10' 40 Burpees 30 Wall Ball Shots, 20/14# to 10' Option B: 30 Wall Ball Shots, 14/10# to 10/9' 40 Burpees 30 Wall Ball Shots, 14/10# to 10/9' Option C: 20 Wall Ball Shots 25 Burpees 20 Wall Ball Shots Target Time: 6-10:00 GEAR: 3

M-2: Assault Bike or Row EMOM 20: 1:00 @ 105-110% MAP Pace 1:00 Rest Record Total Calories Notes MAP Pace is the athletes calories per minute pace from their bike or row test. E.g. if the athlete got 200 calories in 10 minutes, their MAP is 20 calories/minute. Therefore for this workout, the athlete here would be aiming for 21-22 calories/minute. If sharing bikes/rowers, athletes should trade off 1:00 intervals until they have each performed 10 sets. Make sure they HUSTLE the transitions and get the full minute of work each time.

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