Interval Training: Pick Your Poison:  3 x 8 Min. Stations

• 1:30 – 2 Minute Rest BTWN Stations

Station 1: Conditioning –  :30/:30 (Easy/Hard) x 8 RNDS = 8 Minutes

•  Bike Goals: R: M:(250/500) W:(200 /400) W: M:(200/400) W:(150/300) B: M:(150/300) W:(150 /250 )

•  ERG Goals: R: M:(2:00/1:45) W:(2:10/1:55) W: M:(2:10/1:55) W:(2:15/2:00) B: M:(2:15/2:00) W:(2:30/2:15)

Station 2: 8 Min Core: :45/:15 Work/Rest x 2 RNDS = 8 Minutes

• Deadbug

• Side Plank R

• Side Plank L

• Superman

• No Rest – Repeat

Station 3: Bodyweight Strength – :45/:15 Work/Rest x 2 RNDS = 8 Minutes

• Plank Shoulder Taps

• Lateral Lunge R: Goblet

• Inchworms

• Hamstring Walkouts

• No Rest – Repeat

4 Min. Finisher:  Partner Calf/Tibial Raises

• P1:  Calf Raises (BW or holding KB)

• P2:  Tibial Raises (back leaning against wall)

Switch every :30 sec, running clock for 4 minutes.  Quick switches!!