150829

Saturday- A.M. Triathlon P.M. Mixed MAP Varied

A.M.

10 min Swim (10:06.6, 310m)

Beach Run 20 min (20:49.7, 3240m)

Row 2000m (7:25)

30 Burpees (1:24.7)

Transitions: 

1-2: 3 min

2-3: 32 secs

3-4: 22 secs

ROMWod

P.M.

4 sets @ high effort

100 Double Unders

50’ Axle Bar OH Walking Lunges, 115#

15 KB Swings, 70#

15 Ring Dips

15 Box Jump Overs, 30”

rest 5 min b/w sets

**mix and match order every time

**have some BCAA’s/Carb drink mix to sip on during this session

As is: 3:59

3,5,1,2,4: 5:05

4,5,3,2,1: 4:45

1,3,4,5,2: 6:20

+

30 min mobility

Complete