A.M.
Run 20 min out of bed fasted
Ran at about a 75-80% pace. 1.9 miles.
rest 5 min
10 min @ 85% effort
Run 200m
12 Over Head Squats, 95#
8 Toes to Bar
rest 5 min
10 min @ 85% effort
Row 250m
7 Burpees over Erg
14 KB Swings, 70#
7 HSPU’s
rest 5 min
10 min @ 85%
Air Bike 10 Cal
10 Thrusters, 95#
10 GH Sit Ups
On empty stomach, no aminos. Felt good.
P.M.
10 min @ 85% effort
50 Double Unders
7 CTB Pull Ups
7 Ring Dips
14 Wall Ball, 20#
P.M.
10 min @ 85% effort
50 Double Unders
7 CTB Pull Ups
7 Ring Dips
14 Wall Ball, 20#
4+50
rest 5 min
10 min @ 85% effort
Run 200m
12 Over Head Squats, 95#
8 Toes to Bar
4+80 meters
rest 5 min
10 min @ 85% effort
Row 250m
7 Burpees over Erg
14 KB Swings, 70#
7 HSPU’s
3+268 (11 kb swings)
rest 5 min
10 min @ 85%
Air Bike 10 Cal
10 Thrusters, 95#
10 GH Sit Ups
5+0
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