Workout of the Week

Steve's Workout 
Complete 3 rounds of the following set

- Set is 6 times through 'Cindy':
a) 5 Pullups (kipping, Jumping or Dead hang)
b) 10 Pushups
c) 15 Airsquats (no weights, and get your butt lower then knees)

Rest 1 min exactly between each ROUND (so after each time you complete the strength set)


Peter's Workout of the Week 
The Annual Hillbilly Hustle Cross race is this weekend near Collingwood, please check it out if you can it has the most features of any cross race in Ontario, a challenging course, and one of biggest payouts / prime amounts around ... Not to mention the covetted Lumberjack Jacket! (INFO www.hbcc.ca)

To get tuned up for the rest of Cross season try this interval strategy after a good 20-30min of warmup

2min ON / 2min Off x 15- 20 times (based on fitness and length of goal race)

The on period is not Maximal but rather closer to a 20min TT pace or longer TT pace since you will be accumulating a bunch of time at this intensity.


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