2.6.19

CFE:
Long Intervals:
2 x 400m run, 30 sec rest
3 x 600m run, 45 sec rest
1 x 800m run, 1min rest
*1 extra 800m for full marathon training
Then: 6m AMRAP
5 hspu
10 KB DL suitcase style (53/35)
15 GHD or MB sit-ups
CF:
Warm Up: Coaches Choice
Strength:
TEMPO BACK SQUAT
5X2 @50-60 % of BS (5 Second Negative, 3 Second Pause in Bottom)
Conditioning:
“Sole Cycle”
AMRAP 5:
15 Barbell Facing Burpees
21 Power Cleans (155/105)
21/15 Calorie Assault Bike
Rest 5 Minutes
AMRAP 5:
15 Barbell Facing Burpees
21 Power Cleans (135/95)
21/15 Calorie Assault Bike
Rest 5 Minutes
AMRAP 5:
15 Barbell-Facing Burpees
21 Power Cleans (115/85)
21/15 Calorie Assault Bike