100524

Friday, 05.21.10: Tabata
Chose ONE of The Following Sports:

All sports do: 20:10 x 8 rounds, 20 seconds on 10 seconds off, all out efforts!

Swim: Use pool or open water
Bike: Use a Monarch ERG, stationary bike with wattage tool or something similar that can hold a load of 200+ watts
Run: Use a treadmill, set at 12% grade at 0-30 sec slower pace per mile than best 5k pace. Do not reduce the speed!
C2:Row 20:10x8

C2: 799 meters

Warm-up:
30 incline sit-ups, 115 pound press x 5, 10 dips
20 roman chair side bends with 25 pound dumbbell each side, 115 pound press x 5, 10 dips
30 GHD sit-ups/30 back extensions, 115 pound press x 5, 10 dips

1 mile run
500 meter row