140909

Tuesday- A.M. Swim P.M. Gym Skill Warm Up + MAP Mixed Varied no squat
A.M.
Swim- 100m swim, rest 2 min x 4

2:18, 2:24, 2:19, 2:14
+
15-20 min easy run

20min. 2.4 miles

P.M.
Spend 15 min or so practicing:
**HS Holds, Free Standing HSPU’s, HS Walk
**Front Levers, Back Levers, Skin the Cat
**Pistols, Triple Unders
****Pick 1 or 2 from each category

Free standing hspu are getting better. 
+
5 sets @ high effort
Row 500m
12 CTB Pull Ups
15 Box Jumps 30”
8 HR Push Ups
50ft Bear Crawl
rest 5 min
*mix and match order every time through, stay consistent

3:54

3:43

3:50

3:53

4:02