July 7th

AM - LEnd1

4-5 sets @ 95% effort:

15 Thruster @ 75lb

15 Chin-ups

20 sec Airdyne

Rest 6 x work time

1:08

1:11

1:09

1:10

1:12

Prepared myself for some nasty intervals, but these were not nearly as bad as I thought they were going to be, I felt much better than I thought I would. Thrusters and pull ups always felt good, the airdyne is where it got a little tougher

PM - MAP Low %'s

5 minutes of work @ 75% effort:

Row 150m

5 Ring Dips

5 rds + 150m

--3 min recovery

5 minutes @ 75%:

25 Double Unders

3 Toes to Bar

10 rds + 6 DU

--3 min recovery

5 minutes @ 75%:

Run 100m

10 KBS - 16kg
5 rds +100m

--3 min recovery

5 minutes @ 75%:

10 Box Jumps - 24" - step down every rep

10 GH Sit-ups

4 rds + 2 BJ

--3 min recovery

5 minutes @ 75%:

Row 150m

7 Push-ups

5 rds + 150m

even at 75% effort, this session was really tiring. All things unbroken aside from the DU's I had a few trips and GHD I broke 5/5 for one of the sets.