CFE

Long Intervals:
2 x 1600m run, 2min rest
2 x 1200m run, 90 sec rest
1600m run
*additional 1600m for full marathon training

Then: 3rds:
12 alternating single leg DL (2DB’s or KB’s)
12 renegade rows
12 plate tucks

CrossFit

• Amrap 5
  • 4 front squats 185/115 (from the floor)
  • 8 box jump over 24/20

…Rest 3 min…..

• Amrap 5
  • 8 single arm db thrusters 50/35
    • 4 R arm/4 L arm
  • 8 hspu

….rest 3 min…..

• 8 min to find a heavy single c and j