EXTREME BOOTCAMP: Friday or Sunday Homework 5/10/13
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
