Workout
2×5 Wall Squat
2×10 Squat
2×5 Goblet Squat
Then:
5x(30sec work/90sec rest) Ski @ >130m-150m Pace
During rest complete 6x Burpee Pull up
Then:
5x(30sec work/90sec rest) AirDyne @ >15-25cal Pace
During rest complete 10x Goblet Squat @ 53-72#
Then:
5x(30sec work/90sec rest) Row @ >145-155m Pace
During rest complete 10x Push up
Then:
Cool Down

Participant: Trevor, Travis, Ed, Craig, Ski/Burpee, AD/GS, Row/Push up

 

 

Workout
90min AirDyne @ >150 Watts
Then:
5x T2B+
10x Push up+
5x Pull ups
3 rounds

Participant: Annie, AirDyne (1084 calories), T2B, Push up, Pull up

 

photo-214The only way to improve on your weaknesses is to do that thing all the time until you make it your strength.