161210

Saturday

A.M. Ski + Bike + Core

Ski 4 x 500m, rest 1:15 min @ high consistent effort
1:40.7, 1:41.8, 1:42.4, 1:41.6

Rest 4 min

Bike 4 x 40 Cals, rest 1:15 min @ high consistent effort (shoot for 2:30ish/round)

2:29, 2:26, 2:26, 2:19

+

3 sets

30 sec Hollow Hold

10 Straddle V-Ups

10 V-Ups

45 sec Arch Body Rock

Complete 1:1 work/rest (~2min)

P.M. MAP 7

10 min @ 80%

20 Shoulder to OH, 115#

20 Toes to Bar

20 Box Jumps, 24” step down

4+4

Rest 10 min

10 min @ 80%

Ski 300m

7 Muscle Ups

15 Sumo Deadlift High Pulls, 115# (5’s or less unbroken)

3+80m

Rest 10 min

10 min @ 80%

Row 30 Cals

15 HSPU’s

7 Squat Cleans, 185# (singles)

3+5 cals

Rest 10 min

10 min @ 80% **goal is more than first round

20 Shoulder to OH, 115#

20 Toes to Bar

20 Box Jumps, 24” step down

4+5