12.15.20

Keep up the great work, brothers and sisters. Keep moving, keep on the consistency. Progress is not always linear, but we can only take fitness one day at a time. If you’re missed a few days, don’t beat yourself up. Just get back on the train and finish out the year strong. Let’s say goodbye to 2020 with all the health and movement we can muster.

Today is another high intensity day. I’m going to make it short and simple. This one is courtesy of Capt Eric Tollund. He dropped this gem on us at training one day and it’s a super simple, efficient way to get your heart rate up. It’s designed to be done on the aerodyne bike, but feel free to use the cardio equipment of your choice or run outside. Enjoy!

Warm up: 5 min of choice cardio (on the machine you’ll use to do this workout)

Main deal: High Intensity Ladder

Min 1: :10 sec ALL OUT/ :50 sec easy

Min 2: :20 sec ALL OUT/ :40 sec easy

Min 3: :30 sec ALL OUT/ :30 sec easy

Min 4: :40 sec ALL OUT/ :20 sec easy

Min 5: :50 sec ALL OUT/ :10 sec easy

Min 6: :40 sec ALL OUT/ :20 sec easy

Min 7: :30 sec ALL OUT/ :30 sec easy

Min 8: :20 sec ALL OUT/ :40 sec easy

Min 9: :10 sec ALL OUT/ :50 sec easy

Warm down with 15 min easy on choice cardio machine.

Super simple. Get after it today.

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