Oct . 7th

Warm Up Dynamic stretching

TABATA PLANKS

60 SECS ON

20 SECS OFF

Bike, Row, Run, Stairs, Crosstrainer Skip.

5 mins @ 50%

2 mins @ 60 %

1 mins @ 80%

2mins  @ 60%

1 mins @ 80%

2 mins @ 60%

1 min @ 80%\

2 mins @ 60%

1 min @ 80%

2 min @ 60%

1 min @ 90 %

2 mins @ 60%

2 MINS @ 90%

5 MINS Cool Down

Static Stretching

Physical Fitness + Training = Fire Ground Success