Training- Endurance

Warm:

dynamic floor work

5min walk uphill

5min run

30min or 3's

3-6-9-12-15 etc...

-Assault bike calories

- Burpee

426 rep total

30min  of 3's down (start where you left off)

-Row calories

-Ski erg calories

Notes: the point here is to longer and sustain a predictable pace. The journey back should be faster than the climb up given the movements. Going unbroken on the burpee shows proper pacing in the deeper sets.