HIT'in a Break Out Stroke

HIT'in a Break Out Stroke

Warm up (5-7 min)
Main Set: 
Break Out Strokes, or BOS, are harder bouts of intensity sandwiched between sustained steady state of 75%-80% effort of 15-25 sec. Recovery 1 min between each 'bout'.

1. 4 min W. Run w/ 10 sec BOS, legs only. 
2. 5 min X-Co w/ 15 sec BOS K.K.
3. 2 min W. Run w/ 20 sec. BOS Upper-Cut Punch.
4. 3 min BreastStroke w/ 25 sec. BOS Legs only.
5. 4 min Water Run w/ 20 sec. BOS High Knee.
6. 5 min X-Co w/ 20 sec BOS Backward X-Co.
7. 2 min Water Run w/ 15 sec. BOS S.S. Punch.
8. 3 min X-Co w/ 20 sec Flutter.

Cool Down & Stretch (5-7 min)