WORK CAPACTIY:
From 0:00-4:00 complete:
20/16 Calorie Bike
20 Air Squats
50' Dumbbell Farmers Carry (50/35)
From 4:00-10:00 complete:
30/24 Calorie Bike
30 Air Squats
100' Dumbbell Farmers Carry (50/35)
From 10:00-18:00 complete:
40/32 Calorie Bike
40 Air Squats
150' Dumbbell Farmers Carry (50/35)
From 18:00-28:00 complete:
50/40 Calorie Bike
50 Air Squats
200' Dumbbell Farmers Carry (50/35)
STRENGTH:
Dumbbell Bench Press
Every 2:00 for 8:00
1 "Max Set"
