Thursday, july 6

"Lansky"

Every 1 min for 20 mins, alternating between:

15/11 Echo Bike Calories

15 GHD Sit-ups

15/12 Row Calories

max rep Lateral Rower Burpees

-- Rest 4 mins --

Every 1 min for 12 mins, alternating between:

15/11 Echo Bike Calories

15 GHD Sit-ups

15/12 Row Calories

max rep Lateral Rower Burpees

Athlete Instructions

15 GHD Sit-ups or 20 V-ups

Primary Objective: Complete all prescribed reps on stations 1-3.

Secondary Objective: 10+ burpees per round/complete more burpees per round on the 12 min EMOM than the 20 min EMOM.

Lactate Threshold / Midline Stamina Capacity Work

RPE: 9/10