B. 4 Rounds:20/15 Calorie Assault Bike10 Deadlift (120/84)
15 Toes to Bar
AEROBIC CAPACITY (Courtesy of Harry Palley)
C. Athlete’s choice on equipment: Row, Run, Bike, or Ski Erg
With a continuous running clock:
4 Rounds of 1:30 On, :30s Off4 Rounds of 1:15 On, :45s Off4 Rounds of 1:00 On, 1:00 Off
This is a 24:00 minute aerobic effort, where the varying intervals move directly into each other without a rest in between. Our aim here is to start at a manageable pace for the 1:30 intervals, climbing slightly in intensity at the start of 1:15 intervals, and finishing with a higher intensity than that in the final 1:00 intervals.