141104

Tuesday- A.M. Run P.M. MAP 3/3’s high effort
A.M.
Run 400m @ 80%, rest/walk 200m x 8
1:40, 1:36, 1:36, 1:36,

1:36, 1:34, 1:34, 1:33

This was at least my 90% a month ago. Gettin better for sure. 

P.M.
3 min @ 90% aerobic
5 HSPU’s
10 Russian KBS, 70#
5 Goblet Squats, 70#

1: 4+5       2: 4+6
3 min rest
3 min @ 90% aerobic
2 Muscle Ups
25 Double Unders

1:  4+2      2: 4+8
3 min rest
3 min @ 90% aerobic
5 Push Press, 115#
10 Dead Lifts, 115#
15 Box Jumps, 24”

1: 3+10       2: 3+4
3 min rest
3 min @ 90% aerobic
5 Burpees
7 Wall Ball, 20#
20 Double Unders

1: 3+12       2: 3+8
rest 8 min
Repeat ALL
**goal is same or more second time through