Tuesday

A.M.
10 min dynamic warm up **make sure to hit feet/ankles/calves
+
3 rounds
Run 200m
rest 30 sec
Run 400m
rest 30 sec
Run 800m
rest 2 min
**goal is same pace as last week

P.M. IWT
3 rounds @ high effort
10 TnG Sumo Dead Lift High Pulls
Row 500m
rest 2 min b/w sets
+
rest 3-5 min
+
3 rounds
10 TnG Power Cleans, 200#
Air Dyne 30 Cals
rest 2 min b/w sets
+
3 sets not for time
10 Ring Dips
12 Box Jumps, 24”
15 Gh Sit Ups

AM: 

Did 2 rounds. Ankles started to bother me. I think it has to do with what I eat. I notice more inflammation when I eat junk food. 

PM: 

2:32

2:17

2:22

2:20

2:40

2:41

3 rounds - Done