June 24, 2019 – Coastal30 – Endurance

June 24, 2019 – Coastal30 – Endurance

A.

Coastal 30 – Endurance
Phase 1: Aerobic Base Developpment + Postural Strength

Every 2 minutes x 10

Select your machine
Row/Bike/ Ski

Step 1: Find baseline for 120 seconds, focus on stroke rate (20-24s/m)
Step 2: Row/Bike/Ski for 4 rounds and try to get same pace for every interval
Step 3: Difference between fastest and slowest pace = amount of burpees

00:00-02:00
Row 2minutes at sustainable pace for max distance

02:00-04:00
1/2 Turkish Get-Up
8/ Arm Scoring: Not Scored

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