Wed, 09.15.21

complete

Am/mono:
Running
600m warmup with surges
+
100m x 20; every :90
+
800m x 2; test 2 min

Warmup:
5 min bike @50-70%
4 min rower :40 hard (building) / :20
Easy
+
2 rds
15 pvc dislocates
10 glute bridges
5 banded side steps each direction
+
AMRAP 5
:15 bike sprint
6 alt box step ups
5 push-ups downward dog
4 strict pull-ups
30 double unders
+
3 rds
5 deficit push-ups
:10 ring support hold
15 light weight goblet squats
Into,
Barbell prep

Weightlifting:
A. OHS – 7RM
In <20 min
B. Front Squat : 6 x 5 @75%; every 2 min

Conditioning
MAP Training; sustainable efforts ; start to finish 80-85% 
amrap 10 
5 strict ring dips 
1 legless rope climbs 
12 ghd situps 
15 wall balls 
rest 4 min 
amrap 10 
12/10 cal bike
30’ HS walk 
12 bbjo 24/20
30’ db lunge 70/50
into, 
10 min flush on the bike

Becomplete:
Recovery mode. Athlete specific, foam roll, lax ball and flush … 20-30 min