pic courtesy of LukeEvents.com  The 2019 Luke Thunderbolt Cup is upon us!  And this year, we will have an event in the Combat PT Tent.  Sign up with your respective Squadron!



3 Rounds For Time:

400 Meter Run

15 Cal Row

400 Meter Run

15 Cal Ski Erg

400 Meter Run

15 Cal Assault Bike


45 Min time cap

Today will be a constant=-moving cardio burn!  Goal is to have a good, but constant speed on your 400M runs, but try to go for mini sprints on the cal work. Do that, and you will make the time cap!


Scaling Options:

Run -> 500M Row each


Cool Down:

Frog Stretch – 2 Min

Video courtesy of SOFlete.  Demo of the Frog Stretch


Thread the Needle pose – 1 min per side

Video courtesy of Group HIIT.  Demo of Thread The Needle Pose

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s