Tuesday

Tuesday- A.M. Threshold Run P.M.  LE
A.M.
10 min dynamic warm up **make sure to hit feet/ankles/calves
+
3 x 1 mile, rest 2 min b/w sets **all sub 7:00

P.M. LE
10 min Aerobic Warm Up
+
3 x 10 sec Bike Sprint, rest 1:50
rest 3 min
3 x 20 sec Bike Sprint, rest 2 min
rest 3 min
5 x 200m Row @ -2 sec from last week, rest 30 sec b/w
+
20 min EMOM
1st- 5 Muscle Ups
2nd- 10 Power Snatch, 95#
3rd- 10 Box Jumps, 30”
4th- 45 sec Bike
+
10 min Cool down

AM: 

6:50/6:53/7:03

PM:

Warm up - Done

Bike sprints done.

Row - done @1:40/500m

EMOM  - Done. All unbroken