June 23rd

Saturday - AM - LP1/LP2, PM - Multi-MAP (30-->60)

AM

Row Sprint 35 sec @ ALL OUT x 3 sets, 4 min b/t sets

+

5 sets ALL OUT:

25 sec Prowler Sprint @ 45lb load

25 sec Burpees

5 min b/t sets

1:35.7 ave/ 183 m

1:36.4 ave/ 182 m

1:35.4 ave/ 183 m

Felt like I was trying harder than the pace reflected, could be a bad rower or just could be me thinking I'm better than I am.

+

11 burpees each set

this is one way to get your quads to burn, wow!

PM

5 sets @ 80% (moderate effort):

30 sec Snatch Grip OH Walking Lunges with 45lb bar

30 sec recovery

30 sec Airdyne

30 sec recovery

30 sec Bear Crawl wearing 20lb vest

30 sec recovery

30 sec Airdyne

30 sec recovery

+

10 min rest 

+

5 sets @ 80% (moderate effort):

60 sec Run with 10lb Med Ball on Chest

60 sec recovery

60 sec Burpee Box Jumps - 20" - Regional Standard

60 sec recovery

Completed, felt really good throughout all. Didn't count reps just kept going at 80%.