ATPF WEEK 29 Day 2

CONDITIONING For time:

10/7cal Bike + A
20/14cal Bike + B+A
30/21cal Bike + B+A+B
40/28cal Bike + A+B+A+B
50/35cal Bike + A+B+A+B+A

A: 5 pull-up, 10 push-up, 15 air squat
B: 5 pull-up, 10 push-up, 15 RKBS

Overall RPE 4-5. Target: sub 25min with consistent pace. Time Cap 29min.

Rxd and masters: 24/16kg. Advanced: 32/24kg and with strict pull-ups. In this workout, calories and reps increase round by round. You alternate between A and B. First 10cal bike and round of A, then 20cal bike and round of B and A. Next round is 30cal bike and B + A+ B…Total of 150cal and 8xA and 7xB. One round of A or B should be done in less than 60sec.

Tailoring Options: Use a rep scheme of 4-8-12 or 3-6-9.