2012-12-22_08-01-37_717

EXTREME BOOTCAMP: Friday or Sunday Homework 4/26/13

JTLC

Row:

15 total minutes. 

0-5 min: 15 sec sprint and 45 sec recovery pace

5-10 min: 30 sec sprint and 30 sec recovery pace

10-15 MIN: 60 sec sprint and 6 sec recovery pace

2 Min rest:

Bike:

15 total minutes. 

0-5 min: 15 sec sprint and 45 sec recovery pace

5-10 min: 30 sec sprint and 30 sec recovery pace

10-15 Min: 60 sec sprint and 6 sec recovery pace

2 min rest:

Run/Jog/walk:

15 total minutes. 

0-5 min: 15 sec sprint and 45 sec recovery pace

5-10 min: 30 sec sprint and 30 sec recovery pace

10-15 Min: 60 sec sprint and 6 sec recovery pace

OR

Run/walk 5+ miles

STRETCH

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