MAYFLY PRO TRACK Workout
A,
Every 1 min for 22 mins, alternating between:
7 Shuttle Runs, 20 m
8 Shuttle Runs, 20 m
8 Shuttle Runs, 20 m
9 Shuttle Runs, 20 m
9 Shuttle Runs, 20 m
10 Shuttle Runs, 20 m
10 Shuttle Runs, 20 m
11 Shuttle Runs, 20 m
11 Shuttle Runs, 20 m
11 Shuttle Runs, 20 m
12 Shuttle Runs, 20 m
12 Shuttle Runs, 20 m
13 Shuttle Runs, 20 m
13 Shuttle Runs, 20 m
13 Shuttle Runs, 20 m
14 Shuttle Runs, 20 m
14 Shuttle Runs, 20 m
15 Shuttle Runs, 20 m
15 Shuttle Runs, 20 m
16 Shuttle Runs, 20 m
16 Shuttle Runs, 20 m
https://beeptestacademy.com/how-to-conduct-a-beep-test/
B,
3 rounds for quality of:
Ring Support Hold, 10 secs
5 Strict Ring Dips
Bottom Ring Dip Hold, 10 secs
5 Strict Ring Dips
Rest 1:30
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