Tuesday 12/15

Tuesday- A.M. Threshold Run P.M.  IWT
A.M.
10 min dynamic warm up **make sure to hit feet/ankles/calves
+
3 rounds
Run 200m
rest 30 sec
Run 400m
rest 60 sec
Run 800m
rest 3 min
**goal is same pace throughout

P.M. IWT
3 rounds @ high effort
10 TnG Power Snatch, tough but unbroken
Row 500m
rest 2 min b/w sets
+
rest 3-5 min
+
3 rounds
10 TnG Power Cleans, tough but unbroken
Air Dyne 30 Cals
rest 2 min b/w sets
+
3 sets not for time
10 Push Ups
10 Box Jumps, 24”
10 Toes to Bar

AM: Done @ 1:45/400m pace

PM:
2:40
2:34
2:40

2:20
2:22
2:31