160503

Tuesday- Long Aerobic

AM (from Sat morning)

5 sets @ Z2

Row 3 min

Bike 2 min

Burpee No Jump, 1 min

Ski 1 min

Box Jump step down, 24” 1 min

1:45-1:51 first 3, 1:54-1:57, last 2 

32, 31, 29, 28, 25

21-20 each 

265-245m

23, 22, 20, 20, 21 

PM

50 min @ easy effort

Run 3 miles buy-in (25:04)

+

100’ Barbell OH Carry, 155-185#

100’ Front Rack Carry, same weight

3 Turkish Get Ups/arm

50’ Walking Lunges

30 KB Swings, 35#

4+1 Turkish get up