Tuesday

Tuesday- A.M. Threshold Run P.M.  IWT

A.M.

10 min dynamic warm up **make sure to hit feet/ankles/calves

+

8 x 400m, rest 30 sec b/w sets, rest 4 min b/w 4 & 5

P.M. IWT

3 rounds @ high effort

Row 250m

15 Burpee Box Jumps, 20”

Row 250

15 KB Swings, 70#

Row 250m

rest 2 min b/w sets

+

rest 3-5 min

+

3 rounds

Air Dyne 10 Cals

15 TnG Hang Squat Cleans 115#

Air Dyne 10 Cals

15 Wall Ball, 20#

Air Dyne 10 Cals

rest 2 min b/w sets

+

3 sets not for time

12 HR Push Ups

12 Toes to Bar

12 Rebounding Box Jumps, 20”

AM: 

1:38

1:38

1:38

1:38

1:34

1:29

1:37

1:28

PM: 

5:09

5:18

5:31

3:23

3:27

3:29