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