Monday December 16, 2019

AM - SESSION

A) 4 x 400m Runs@1 mile pace -7s. Rest 45s between efforts.

Rest 1 min

B) EMOM 5
50% of Death by MU score + 1 rep

Rest 1 min

C) 3 x 400m Runs@1 mile pace -7s. Rest 45s between efforts.

Rest 1 min

D) EMOM 5
50% of Death by MU score + 1 rep

Rest 1 min

E) 2 x 400m Runs@1 mile pace -7s. Rest 45s between efforts.

Rest 1 min

F) EMOM 5
50% of Death by MU score + 1 rep

PM - SESSION 

A) Back Squat
6 X 3reps

B) Superset
B1: Front rack KB Lunge (4 X 20)
B2: Good Mornings (4 X 12)
Rest 60s

C) Romanian Deadlift (4 X 12)

D) Metcon 
For time
1000m Bike
40 Burpee with 6in reach
30 Clusters@50/35
20 C2B
1000m Bike

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