Warm-up: Treadmill @ 1.5% - 5 min @ 5mph, 1 min @ 6,7,8,9,10 mph = 10 minutes total

Tabatta Something Else

Tabatta Treadmill Workout @ 12% / 8mph

75 floor Stairmaster Climb at 116 spm

1,500m Row

 

Workout 2: "Fran" meets "Pukie"

"Fran" - 3:42 (PR)

5 minute rest and completed the following post-workout (with a Pukie during one of the rest intervals):
Angled Leg Press - 3 sets x 50 @ 270 lbs (1 minute to complete w/2 min break per set)
Leg Curls - 3 sets x 15 @ 105 lbs (45 second rest)
Leg Extension - 3 sets X 15 @ 145 lbs (45 second rest)
10 mile bike ride @ 22:30

 

Workout 3: “Finisher” – Complete after course training

3 set for time:

15 Push-ups

50’ Dummy Drag

100 Jump Ropes

10 Keiser hits (speed and power)