Saturday

Saturday
Dynamic Run Warm Up- 15-20 min
+
Run 4 x 400m, rest 60 sec b/w sets - consistent times across
+
(2-3 min rest)
+
3 rounds for time:
20 Burpees
30 Cal Bike
Rest 3 min
For time @ aerobic effort
27-21-15-9
Wallball, 30#
Toes to Bar
+
(3-4 min rest)
+
Run 800m @ aerobic pace

400's - Done. 1:45/1:46/1:42/1:50

10:17 - tried to push hard on this. The bike slowed me down a lot. Burpees took about a minute each round. 
15:00 

800 -Done