10.9.17

Warm up:

Row 1k

Then

30′ high knees

30′ butt kickers

30 fast squats

30′ high knees

30′ butt kickers

Mobilize

A) try to keep all intervals of the same distance within :05 of each other.

Run 600 Meter

Rest for :90

Run 600 Meter

Rest for :90

Run 600 Meter

Rest for 3 minutes

Run 200 Meter

Rest for :90

Run 200 Meter

Rest for :90

Run 200 Meter

Rest for 3 minutes

Run 500 Meter

Rest for :90

Run 500 Meter

Rest for :90

Run 500 Meter

Rest for 3 minutes

Run 200 Meter

Rest for :90

Run 200 Meter

Rest for :90

Run 200 Meter

B)

15-10-5

Burpee muscle ups

Deadlifts 365/255

10 min cap

C) class

D) up to 1 hour of weakness

Monday, October 9th, 2017 at 3:31 am / Competitive