30 min Cap- Start at the top and go through the list again if you have more time
500m cardio
50 sit ups
400m cardio
40 wb sit ups
300m cardio
30 weighted sit ups
200m cardio
20 mason twists w/12lb ball
100m cardio
10 ttb
1 time through, 2nd time through made it through the 30 lb sit ups. Did 15 plate ovh for the weighted sit ups. Ski'd all cario. Good one since I can still hardly walk from 17.4
1 time through + 200m bike (out of 300m), and substituted 40 weighted sit-ups for WB sit-ups b/c station was busy). Did the spin bike (2min. = 400m); 10lb weighted sit-ups, 10lb mason twists, and 10GHD's instead of TTB.
1 time through, 2nd time through made it through the 30 lb sit ups. Did 15 plate ovh for the weighted sit ups. Ski'd all cario. Good one since I can still hardly walk from 17.4
ReplyDelete1 time through. On the second time I made it through 36 wall ball sit-ups. Rowed all cardio. Used a 10# wt overhead for weighted sit-ups.
ReplyDelete1 time through + 200m bike (out of 300m), and substituted 40 weighted sit-ups for WB sit-ups b/c station was busy). Did the spin bike (2min. = 400m); 10lb weighted sit-ups, 10lb mason twists, and 10GHD's instead of TTB.
ReplyDelete1 time through + 65 of 200m row. subbed 10lb overhead situps for wb situps, 12lb weighted sit ups and 10lb ghd sit up instead of ttb (ripped hand).
ReplyDelete1 time through. 2nd time through, made it through 300m cardio. Assault bike for cardio. 10 lb plate for weighted sit ups, 10 lb mason twists.
ReplyDelete