Tuesday

Tuesday- A.M. Threshold Run P.M.  IWT
A.M.
10 min dynamic warm up **make sure to hit feet/ankles/calves
+
8 x 400m, rest 30 sec b/w sets, rest 4 min b/w 4 & 5

P.M. IWT
3 rounds @ high effort
Row 500m
15 Burpee Box Jumps, 20”
Row 500m
rest 2 min b/w sets
+
rest 3-5 min
+
3 rounds
Air Dyne 20 Cals
15 TnG Power Clean to OH, 115#
Air Dyne 20 Cals
rest 2 min b/w sets
+
3 sets not for time
15 HR Push Ups
12 Box Jumps, 24”
15 Gh Sit Ups

AM:

1:39
1:39
1:37
1:38
1:38
1:38
1:38
1:38

PM: 

5:04
5:20
5:24
1st round
https://www.youtube.com/watch?v=QSAtaf_--a4
Last round
https://www.youtube.com/watch?v=ZjEvEy12uaQ

3:07
3:15
3:43

3 sets - Done