140823

Saturday- A.M. MAP Row 30/30’s P.M. Mixed Aerobic/Core/Stability + LE x 3
A.M.
30 sec Row @ 90% aerobic effort
30 sec Row @ 50%
x 20
*note pace/500m- keep consistent throughout.

1:47, 2:03

P.M.
20 min @ aerobic effort
50m Front Rack KB Carry, 70#/hand
2 Turkish Get Ups/arm, 53#
20 sec accumulate L-Sit on Rings
20m HS Walk
50m Bear Crawl

3+54

+
3 sets @ 97%
8 TnG Power Clean to OH, 155#
25 sec Air Dyne Sprint
rest 5 min b/w sets

:54, :49, :46