140906

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 25
*note pace/500m- keep consistent throughout.

90: was sub 1:50 each. Maintained 1:45 for 15 min, 1:48 for rest

50: 1:58-2:04

6591m

P.M.
20 min @ aerobic effort
50m Double KB OH Lunges, 35#/hand
50 Double Unders
20 Alternating Step Ups, 24”
50 Double Underes
50m Bear Crawl

2+170
+
3 sets @ 97%
5 TnG Squat Clean to OH, 165#
5 Burpee Box Jump Overs, 24” AFAP
25 sec Air Dyne Sprint
rest 6 min b/w sets

1:00, 1:00, :56