355#
Am:
A. :40 second bike – hard efforts x 7 ; rest 3;45 between
B. Strict t2b – (-2) x 5; rest 2:30
C. Reverse hyper – 4×15-20 @20-25%
Pm:
A. Running clock
10 rds afap
5 burpee squat clean wall ball 30/20 to 10′
1 legless Rope climb
*burpee with hands on ball , into squat clean wall ball
Rest 5 (ish) min – try to stay with training partners for start of workouts. If alone, 5 min rest
Emom x 21
:50 ski erg
:50 sandbag bear hug walk heavy as you can done in 30′ increments
:45 of wall walks – not racing
B. Recovery work specific to athlete – prior days