Sep 5 2018-Wed ESD ANAEROBIC CAPACITY

Interval Circuit   4-5 Rounds of......
1.Versa Climber or Jacobs Ladder x :30sec 2.Rest :60sec 3.Rower or Air Bike x :30sec (max distance)   4.Rest :60sec 5.Treadmill Resisted Sprint x :30sec (max distance) 6.Rest :60sec 7.Versa Climber or Jacobs Ladder x :30sec 8.Rest :60sec
9. Rower or Air Bike x :30sec (max distance)   10.rest :60sec 11.Treadmill Resisted Sprint x :30sec (max distance) 12.KB Iso Goblet Squat
Rest 2:00-3:00min between rounds and repeat for desired number of rounds

Upper Body Rope Option Stagecoach, Wave. Alt Wave, Weave, Circles Out, Hip to Hip, Alt Circles Out, Criss Cross, Serpent ......do one set of each 1st round :30sec on/ :30sec rest on each x1,  2nd round :20sec on/ :20sec rest on each x1, 3rd round :20sec on/ :40sec rest on each x1