Tuesday

Tuesday- A.M. Threshold Run P.M.  Musc End EMOM’s
A.M.
10 min Aerobic/Dynamic warm up
+
3 x Run 400m @ 1 mile pace, rest 60 sec
rest 4 min
3 x Run 400m @ 1 mile pace, rest 60 sec
+
10 min cool down

P.M.
12 min EMOM
1st- 5 Strict CTB Pull Ups
2nd- 5 Strict Deficit HSPU’s
+
14 min EMOM
1st- 3 Muscle Ups
2nd- 10 Toes to Bar
+
16 min EMOM
1st- 8 CTB Pull Ups
2nd- 8 Ring Dips
+
3 rounds for time
10 Kipping HSPU’s
10 GH Sit Ups
40 Double Unders



AM:

My ankle is swollen and it was raining so I subbed 500m Row
3 x Row 500m @ 2k pace, rest 60 sec
rest 4 min
3 x Row 500m @ 2k pace, rest 60 sec

PM:
All EMOMs done. For some reason everything is easier in the afternoon. But these didn't feel that bad.

- I subbed 10 cal on the AD for DUs b/c my ankle was swollen and didn't want to make it worse by jumping on it.

 3 rounds for time
10 Kipping HSPU’s
10 GH Sit Ups
10 Cal AD
Time: 6:00