Saturday

Saturday- Skill Work + Mixed MAP  + Run VO2
15 min skill work
**Front Levers
**HS Walks
**Pistols
**Strict MU’s
Etc.
+
5 sets @ high effort
5 min @ high sustainable pace
Air Dyne 35 Cals- buy-in
in remaining time:
12 Alt DB Snatch, 70#
8 Toes to Bar
10 DB Push Press, 55#/H
8 CTB Pull Ups
rest 4 min b/w sets



Optional A.M. Session
HR Step Test Running
Run/Jog/Dynamic warm up 10 min
+
3 x 20-30 sec sprint starts @ about 85-90% effort
+
2 x Run 800m @ 1:48/lap, rest 60 sec
rest 2 min
2 x Run 400m @ 1:48/lap, rest 60 sec


I was looking at the wrong email and did last weeks by mistake
AM:
1+8
1+12
1+12
1+14
1+12

PM:
*Runs done in the afternoon