My 3 best Friends

So quick crash course. Your body works on 3 systems while exercising.  The Phosphagen System, The Glycogen-Lactic Acid System and the Aerobic System. the first 2 are Anerobic Systems which mean the work without oxygen.  The Aerobic one uses Oxygen. You can look into the science of each one but for our purposes we need to know that the Phosphagen system works for short sprints (like a 100 meter sprint or 8 - 10 reps of lifteing.  The Glycogen-Lactic Acid system works for about 90 seconds (high rep exercises, 250 meter row) and the Aerobic system is unlimited (long runs like marathons). So today, we will be using each system back to back, giving it just enough time to recover. I hope you enjoy this workout, and using each system in your body!

** Perform the following as sets of 3. No need for rest in between as the energy system you are going to has already recovered **

Phosphagen: Suicide Sprints
Lactic Acid: 90 seconds Clean and Press
Aerobic: 5 minute jog


Phosphagen: Suicide Sprints
Lactic Acid: 90 seconds Burpee
Aerobic: 5 minute bike ride


Phosphagen: Suicide Sprints
Lactic Acid: 90 seconds Pushup to Pullup
Aerobic: 5 minute walk uphill


Phosphagen: 200 meter row
Lactic Acid: 90 seconds Deadlift to Row
Aerobic: 5 minute jog


Phosphagen: 200 meter row
Lactic Acid: 90 seconds 12 inch Box Jumps
Aerobic: 5 minute bike ride


Phosphagen: 200 meter row
Lactic Acid: 90 seconds Dip to leg left (bend at the knees)
Aerobic: 5 minute walk uphill


You will be tired...very tired