WOD18022020

Warm up:
2 Rounds
10 cal Rowing/ AB
2 x 15M shuttle Run @ sprint
Endurance :
Option 1: ( advance )
5 Rounds , Go Every 7-minutes
400M Run
Rest 30s
400M Run
Option 2: ( beginner / intermediate)
7 Round , 5 -minutes
200M Run
Rest 15s
200M Run
NOTE:
This workout (Maximal Aerobic power) to Raise Vo2max , Effort should be between 90% to 100% each Round
Option 1 : Must finish the Round within or below 4:45minutes
Option 2: Must finish the Round within or below 3:30minutes
Extra work (Accessories):
A. Banded Legs curl
3 sets , 40 reps
B. Alternate For 3 rounds
20 band rows
15 band angels
20 band M