• Ron McKinstray

WOAH Wednesday 1/07/2020

Cardio Intervals - Pick one of the following 

Row 5 x 500m 2 mins Rest between each Row

Run 5 x 400m - 2 mins Rest between each Run

5 x 60 Box Steps 16"20" - 2 mins Rest between each

5 x 2 mins Air Dyne - 2 mins Rest between 

This has a 1 to 1 work rest ratio. So work as hard as you can on each set. 


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For Time 1000 m Row 100 Box Steps 20”16” 200 Single Skips 750 M Row 75 Box Steps 20”16” 150 Single Skips 500 M Row 50 Box steps 20”16” 100 Single Skips 250 M Row 25 Box Steps 50 Single Skips

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