Saturday
AM - MAP Scenario's (6-10 min x 3)
3 rounds @ 90%:
15 Toes to Bar
15 Front Squat @ 65lb
15 Box Jump Overs - 24" - must be facing box each rep
7:56, felt like i was moving slow
+
10 min rest
+
21,15,9 @ 90%:
Push-ups
DL @ 95lb
GH Sit-ups
6:11
+
10 min rest
+
2 rounds for time @ 90%:
50 Walking Lunges
100 Double Unders
200ft Bear Crawl
8:42
PM - Z1 Running
10-15 minutes ankle, hip, and glute stretching
+
20 minute Run @ 75% HR
+
15 min Ice Bath
+
1 hr massage
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