Tuesday

Tuesday- A.M. Run Capacity P.M. Aerobic w/ Anaerobic mixed

A.M. 

Run/Row mixed

4 sets

4 min @ 100% MAS (2k pace or mile pace)

Rest 3 min

**alternate back and forth, 2 on rower, 2 running

+

15 min EMOM

1- 20 sec Max Distance HS Walk

2- 20-40 sec Hollow Hold

3- 15 Russian KB Swings, 70#

P.M.

40 min EMOM

1st- 8 Burpees + easy bike…

2nd- 30 Double Unders + easy bike…

3rd- 3 Wall Walks + easy bike....

4th- 8 Box Jumps, 30” step down + easy bike…

5th- 12 Wallball, 20# + easy bike….

6th- 3 Deadlifts @ 82.5% of 3RM + rest

PM:

15min EMOM - Done in PM 

40min EMOM 

Done with 315# DL

Lets move the AM session. Im not getting up in time to do it.