CFE

• Short Intervals:
• 8 x 100m sprint, 15 sec rest
• 4 x 200m run, 30 sec rest
• 2 x 300m run, 30 sec rest
  • 2min rest
• 2 x 300m run, 30 sec rest
• 4 x 200m run, 30 sec rest
• 8 x 100m sprint, 15 sec rest
• *1more  each for full marathon training
• Then: 10m time cap
  • 10 rds
    • 5 DBL KB DL (53/35)
    • 5 V ups
    • 3 burpee box jumps (24/20)

CrossFit

• Back Squat: Heavy Single

metcon:

• For Time
  • 21-15-9
    • DB Thrusters 50/35
    • T2B