AM - MAP Low %'s - high volume
10 minutes @ 75%:
10 Box Jumps - 20" - step down
11 rd + 9 box jumps
--5 min recovery
10 minutes @ 75%:
Row 300m
20 Back Extensions
4rd + 220m
--5 min recovery
10 minutes @ 75%:
Row 300m
50ft Bear Crawl
5 rd + 140m
--5 min recovery
10 minutes @ 75%:
35 Double Unders
10 Unanchored Sit-ups
11 rd
Notes: Although HS walk was a short distance, I felt great, which is not ususally the case since I have not practices HSW's in quite a while. The row/back ext couplet was the toughest, mostly because 20 back ext's needed to be broken up into a few sets to keep efforts at 75%
PM - Z1 Running
10-15 minutes ankle, hip, and glute stretching
+
20 minute Run @ 75% HR
+
15 min Ice Bath
Completed
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