Monday December 30, 2019

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

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