141118

Tuesday- A.M. Run P.M. MAP 3/3’s high effort
A.M.
Run 400m @ 1:30, rest/walk 100m x 8
1:30, 1:28, 1:27, 1:28,

1:28, 1:28, 1:29, 1;28

P.M.
3 min @ 90% aerobic
3 Bar MU’s
5 Burpee Box Jump Overs, 24"

1) 4+3   2) 4+3
3 min rest
3 min @ 90% aerobic
3 Ring HSPU’s
25 Double Unders Unbroken

1) 2+1   2) 2+1
3 min rest
3 min @ 90% aerobic
10 Over Head Squats, 95#
10 Lateral Burpees Over Bar

1) 3+0   2) 2+17
3 min rest
3 min @ 90% aerobic
10 Power Cleans, 95#
10 Wall Ball, 20#

1) 3+11   2) 3+12
rest 8 min
Repeat ALL
**goal is same or more second time through

Stir the pot again.