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:
15 Double KB Thrusters, 35#/H
10 Toes to Bar- break from start
20 Dead Lifts, 95#
rest 3 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 @ 1:45/lap, rest 60 sec
rest 2 min
2 x Run 800m @ 1:45/lap, rest 60 sec

AM:
Runs done. I was about a 1:43/lap pace. and I rested 1:1. These were kinda tough.

PM:

1+5T2B
1+5T2B
1+5T2B
1+5T2B
1+5T2B