AM - WORK
A) Preparation:
1km warm up run
Then
2 rounds of
High knees x 50
Single leg hops x 50
Hip twists x 50
Sidle lunge and stretch x 10 per leg
Rest as needed
B) Work:
4 x 400m Runs@1 mile pace -7s. Rest 45s between efforts.
Rest 1 min
EMOM 5
50% of Death by MU score + 1 rep
Rest 1 min
3 x 400m Runs@1 mile pace -7s. Rest 45s between efforts.
Rest 1 min
EMOM 5
50% of Death by MU score + 1 rep
Rest 1 min
2 x 400m Runs@1 mile pace -7s. Rest 45s between efforts.
Rest 1 min
EMOM 5
50% of Death by MU score + 1 rep
PM - WORK
A) Backsquats
20 Mins to establish a heavy 2rep max for the day
B) Superset:
4 Sets of:
20 Front Rack KB Lunges, 60s rest
12 Good Mornings, 2:00 rest
C) Goblet Squats:
4 x 20reps
at a Tempo of 2121
D) Work:
3 Rounds For time
1000m Bike
21 T2B
12 OHS@50/35